If the muscle group being stretched isn't 100% healthy avoid stretching this area
altogether. Work on recovery and rehabilitation before moving onto specific stretching
exercises. If however, the individual is healthy and the area to be stretched is
free from injury, then apply the following to all stretches.
- Warm up prior to stretching.
Warming up prior to stretching does a number of beneficial things, but primarily
its purpose is to prepare the body and mind for more strenuous activity. One of
the ways it achieves this is by helping to increase the body's core temperature
while also increasing the body's muscle temperature. By increasing muscle temperature
you are helping to make the muscles loose, supple and pliable. This is essential
to ensure the maximum benefit is gained from your stretching.
- Stretch gently and slowly. (Avoid bouncing)
Stretching slowly and gently helps to relax your muscles, which in turn makes stretching
more pleasurable and beneficial. This will also help to avoid muscle tears and strains
that can be caused by rapid, jerky movements.
- Stretch ONLY to the point of tension.
Stretching is NOT an activity that was meant to be painful; it should be pleasurable,
relaxing and very beneficial. Although many people believe that to get the most
from their stretching they need to be in constant pain. This is one of the greatest
mistakes you can make when stretching.
- Breathe slowly and easily while stretching.
Many people unconsciously hold their breath while stretching. This causes tension
in your muscles, which in turn makes it very difficult to stretch. To avoid this,
remember to breathe slowly and deeply during your stretching. This helps to relax
your muscles, promotes blood flow and increases the delivery of oxygen and nutrients
to your muscles.
An example
Let's take a look at one of the most controversial stretches ever performed
and see how the above would be applied.
The stretch to the right causes many a person to go into complete
melt-down. It has a reputation as a dangerous, bad stretch and should be avoided
at all costs. Even just thinking about this stretch may cause injury.
So why is it that at every Olympic Games, Commonwealth Games and World Championships
you see sprinters doing this stretch before their events? Let's apply the above
checks to find out.
Firstly, consider the person performing the stretch. Are they healthy, fit and physically
active? If not, this isn't a stretch they should be doing. Are they elderly, over
weight and unfit? Are they young and still growing? Do they lead a sedentary lifestyle?
If so, they should avoid this stretch!
This first consideration alone would prohibit 50% of the population from doing this
stretch.
Secondly, review the area to be stretched. This stretch obviously puts a large strain
on the muscles of the hamstrings and lower back. So if your hamstrings or lower
back aren't 100% healthy, don't do this stretch.
This second consideration would probably rule out another 25%, which means this
stretch is only suitable for about 25% of the population. Or, the well trained,
physically fit, injury free athlete.
Then apply the four precautions above and the well trained, physically fit, injury
free athlete can perform this stretch safely and effectively.
Remember, the stretch itself isn't good or bad. It's the way it's performed and
who it's performed on that makes it effective and safe, or ineffective and harmful.
Stretching is one of the most under-utilized techniques for improving athletic performance,
preventing sports injury and properly rehabilitating sprain and strain injury. Don't
make the mistake of thinking that something as simple as stretching won't be effective.