Static stretches are held for a set time, which can range from 10 seconds to 3 minutes. If you go into a stretch and get the feeling that you want to release immediately, it may be a sign that you need to spend some more time stretching this area.
Stretch your body when your muscles are already warm, either after a warmup or at the end of your workout as part of a cool-down routine. Or, you can do a simple stretching routine on its own. Doing stretches after you warm up and before you start a high-intensity activity can cause your heart rate to drop. Make sure your heart rate is elevated again before moving into your workout. Do a to minute session at least three times per week.
Regular stretching can increase flexibility and improve your range of motion. Improving your flexibility opens up your body, releasing stress and tension. It also helps to treat and prevent back pain. Increasing your range of motion allows your body to work efficiently and effectively, so you can:. This is especially important if you spend a lot of time sitting or have a sedentary lifestyle.
Boosting your blood flow may even start or speed up the recovery process and prevent delayed onset muscle soreness DOMS. In addition to exercise, include some of these foods in your diet to improve blood flow and circulation. Touching on the mind-body connection, Franklin emphasizes the opportunity to use a flexibility routine to tune in to yourself. She recommends entering a rest and digest state, from which you can allow yourself to process any emotions that arise and move forward. Franklin inspires her clients to practice acceptance and forgiveness to be fully present in each moment.
She recommends spending some extra time on an injured or nondominant side to rehabilitate it. As a general rule, go only to your edge and remember it can vary daily. Also, bouncing while doing a stretch can cause tightness and injury. Stretching before a high-intensity event, such as a sprint, could decrease your power output and hinder your performance. To increase it, try substituting a harder option.
To make the stretch easier, add a pillow or rolled towel or use a stretch strap. Stretching is an excellent thing you can do for your health. To discover simple, yet effective moves that can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain, checkout the Stretching Special Health Report from Harvard Medical School.
We are drawn to the things we are good at, and that we find comparatively easy. So more often than not, the people who participate most in stretch-based programmes generally need it least. With any new programme, you need to ensure that you ease your way in, giving the body time to adapt to the new movements or training to educe the risk and incidence of injury. As a Physio, many of the injuries I treat are the result of stretching too hard, too fast, in the wrong environment or in the wrong direction.
Often these patients had an underlying weakness or smaller injury. And the best way to do that is to make your stretching part of part of a balanced overall exercise routine, designed by a highly experienced, specialist instructor specifically for you and the way you live, around your capabilities, injuries and pathology. If you are unsure as to whether a programme is right for you, consult an expert sports Physio. Failing that, there are a few basic principles to bear in mind.
It should focus on the hip flexors, hamstrings, pectoral muscles and bending your spine backwards into extension.
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