Stretching 101
A how-to guide for all things stretching.....

Many people have no time for stretching. We live busy lifestyles. We are always in a rush. We complete our workouts and we dash out of the gym. Many of us pay lip service to the advice that exercise professionals provide us with.

The truth is, we all stretch. When we wake up in a morning. When we stand up from being seated for long periods. We’re doing it without realising it, but we’re actually stretching. Unconsciously.

This blog is going to tell you what you need to know about stretching. It will effectively answer FAQ’s. When. What. Why. How. When to do it. What type of stretches to use. Why we stretch. How long for.

Let’s begin…..

Flexibility plays a massive role in performance. A regular stretching routine aids development in flexibility. The aim is to improve mobility and stability around the joint. Adequate flexibility is required for optimal performance in all areas of sport and daily life.

Our muscles tighten or shorten once the body cools after exercise resulting in a decrease in ROM (Range of Motion) in the joints. Flexibility reduces the chance of injury whilst retaining a full range of motion to ensure efficient and effective movement both in various sporting events and day to day activity.

Lets have a look at several benefits of a consistent stretching routine:

Increased circulation

Increased ROM

Increase in performance

Reduced risk of injury

Reduced muscle fatigue (DOMS)

Improved posture

There are a few influences on our flexibility and mobility. Some of them are obvious. Some not so. Age is arguably the biggest factor. A reduction in elasticity lends itself to tightness as we age. If you lead a sedentary lifestyle, you’re more likely to have less flexibility than someone who is active on a regular basis. Sex is a factor. Not the kind you’re thinking of! Females win the day on this one with generally more ROM than males.

Now…..

Let’s look at the types of stretches…..

Dynamic – Dynamic stretching is mainly performed at the beginning of a training session in order to prepare the body for exercise as a part of your warm up routine. All movements are performed in order to work the muscles through a full range of motion under control.

Static – Static stretching is most commonly used at the end of a training session although some may use it to decrease the involvement of certain muscles in order to engage other muscles used in the performance of an exercise. Static stretches are effective for returning muscles to a correct resting length ensuring they are not in a shortened position. Stretches are held for around thirty seconds in a post workout routine.

PNF – Proprioceptive Neuromuscular Facilitation usually involves more than one person as this is a more effective way of performing this type of stretch. PNF stretching maximally contracts a muscle. There are two types of PNF stretches. Contract/Relax and Contract/Relax/Agonist/Contract.

Active – Active stretching is performed by stretching a muscle whilst actively contracting the muscle in opposition to the muscle you’re stretching. Active stretching is demanding and is never usually performed for more than fifteen seconds.

Passive – Passive stretching is performed by the use of some kind of external force i.e. a wall. Passive stretching should not be taken further than the point of bind. The point that you are comfortable with. The external applied force helps to increase ROM.

Lets have a look at some stretching guidelines…..

Time – Opinion is divided on how long you should hold a stretch for. We advise holding the stretch for thirty seconds and repeating if desired. Before you repeat a stretch, ensure you inhale first and increase the stretch slowly as you exhale.

Deepness – The intensity of any stretch should not exceed the point of bind. This is the point where your muscle is fully contracted and taking the stretch on further may lead to injury. You’ll know when you reach the point of bind. Always perform stretches slowly and under complete control.

Frequency – A common question is how many times should people perform flexibility programmes throughout a seven day period. Always after exercise. A point to remember is that stretching is not time consuming nor over exerting. It is something that you can do in the comfort of your own home in front of the T.V. If you feel you need to stretch at any point during the week, then do so.

Here’s a look at the benefits of foam rolling in assistance to a stretching routine…..

Foam rolling is ‘self-myofascial release’, which in itself, is a form of manual therapy. Some define it as ‘tool assisted self-manual therapy’.

Firstly…..

What is Fascia? ‘Fascia is connective tissue fibres, primarily collagen, that form sheets or bands beneath the skin to attach, stabilise, enclose and separate muscles and other internal organs’. This is one of a few ways that researchers describe it. In essence, we are simply assisting to release tension, and increase blood flow.

You may have seen a few people in the gym rolling round on something that looks like it isn’t much fun.

But…..

It is fast becoming recognised as an essential cog in athletic performance regardless of who you are. Beneficial both before and after exercise, it’s often used by the average person right up to elite athletes before a workout to aid flexibility or after a workout to help alleviate muscle soreness, and promote recovery.

Foam rolling has been shown through studies to be particularly effective in increasing ROM (range of motion) where resistance training and sports performance are concerned.

A few points to remember when stretching…..

If it hurts. Stop.

Perform all stretches under control.

Never lock out the joint.

Don’t go beyond the point of bind.

Simply. Do them.

Now…..

Below is a series of ten different stretches. Take a look at the videos and they will show you how to perform them, how long to perform them for, and show you some variations for several of the stretches.