Stretching
Stretching, warming up and cooling down are great ways to reduce the chances of picking up an injury. After all, prevention is better than cure!
Who can stretch?
Everyone can stretch, it is never too late. You can be young or old, work outside or at a desk, play sports or exercise infrequently but we can all benefit. (If you have had recent surgery or have a joint or muscle problem, please refer to your doctor first before starting a stretching or exercise programme).
When do I stretch?
Anytime and almost as often as you like.
Why stretch?
It relaxes the mind and attunes the body. The benefits to you are:
- Reduces muscle tension and relaxes the body.
- Helps the body co-ordinate better and to move more easily.
- Increases the range of movement.
- Helps to prevent injuries.
- Prepares the body for activity.
- Maintains current flexibility, so the body does not get stiffer.
- Develops your awareness of the body and the muscles.
- Will make you feel good.
How do I stretch?
A stretch should be relaxed and sustained with the focus on the muscles being used. The wrong way is to bounce up and down to the point of pain. Regular, correct stretching will make you feel much better. Breathe slowly and rhythmically. Breathe out when bending forward and as you hold the stretch. When you breathe normally this should ensure a comfortable stretch. DO NOT hold your breath whilst stretching.
Types of stretching
- Easy stretch hold for 10-15 seconds.
- Developed stretch hold for 20-30 seconds.
- Drastic stretch over 30 seconds but do not push too far.
Warm up and down
Why should I warm up?
When you warm up, this prepares the body and mind for the activity you are about to start. The benefits to you are:
- The movement stretches the muscles and allows a better range of movement.
- Gets the body and mind ready for the actions involved in the activity.
- Helps to prevent muscular injuries like strains or tears.
- Focuses the mind on the activity itself.
- Increases the heart rate which will allow more blood and oxygen to flow to the muscles. This will warm the muscles to the temperature required for the activity.
Why should I warm down?
A warm down or cool down can be a scaled down version of the main activity. This will allow the heart rate to reduce back to resting rate. Stretch to reduce and/or prevent muscle stiffness and soreness later.