Stretching The Point
Stretching is one of those things we know we should do. don’t really know why and quietly forget about when no one’s looking.
Types of stretching
Pre-stretches
These prepare your body for what’s to come. There’s a lot of argument about this since many people, including myself, think you run more risk of damaging yourself by stretching when cold than you do of actually doing any good. Similarly, while many gyms offer a ’stretching’ class, very few will make sure you warm up properly beforehand. So, if you’re going to do a stretching class then make sure you warm up thoroughly (jog, row, cycle) so that the appropriate areas are really ready to rumble.
Maintenance stretch
This is done at the end of your exercise or during it in the form of stretch breaks (very handy for a sneaky excuse to catch your breath). The aim of maintenance stretching is to help your muscles resume their normal length after working harder. You should hold the stretch for just 10 to 15 seconds or so. Remember to stretch all of the muscles you’re using - for example, new runners often remember to stretch their legs, but forget the hip flexors at the top of the pelvis that are used to raise the knee in the direction of the chest.
Developmental stretching
This is all about trying to stretch the muscles further and longer so they become more flexible and better at your chosen activity. Start stretching as normal and hold the stretch for 8-10 seconds while your muscle relaxes into the new position. Then go further into the stretch and continue the count up to 20 seconds to complete the stretch.
Common stretches
There’s a stretch for every part of your body, including a few you’re probably not familiar with yet. Take time to find out about the stretches specific to your sport and then take the time to do them. The most common stretches are:
Quadriceps
Whilst standing upright, balance on one leg and bend the other so you can catch your foot in your hand. Flex your foot gently back up to your buttocks and don’t worry about putting a hand out on a wall or partner to keep your balance. Very slightly bend the knee of the leg you’re balancing on and tip the hips forward to feel the stretch down the front of your thigh. Hold. Gently go back to standing and switch legs.
Calves
Stand four or five steps away from and facing a wall. Keep your left foot in its original position but place your right foot halfway between you and the wall. Reach forward with your outstretched arms so you’re leaning against the wall with them. Your right leg should now be bent and your left leg straight out behind you with the sole of the foot flat on the floor. Feel the stretch up the back of the calf. Hold, then gently go back to standing and switch legs.
Triceps
Reach one arm straight up above your head then bend it at the elbow so your hand is now behind your neck. Reach up with the other hand, take the first elbow, and gently pull it down and across in the direction of the pulling arm’s shoulder. Hold, release, switch.
Shoulder
Hold your arm out straight in front of you then move it across your body placing the other hand on the upper arm between elbow and shoulder. Use that hand to push the arm in towards the chest. Hold, release, switch.