Stretching Exercises
Why Stretch?
- Regular stretching can assist in the development of joint flexibility and range of motion
- Increased flexibility can help prevent injuries to muscles, tendons and ligaments
- Good flexibility can also help with posture and may assist by making day to day movements easier to perform (eg reaching up to a high shelf)
When should I stretch?
- Stretching is most effective when the muscles and joints are warm, so do them after your warm - up or at the completion of your exercise session. Some people find it beneficial to do some stretching exercises after a warm shower or bath.
Types of stretching activities
- Static - slow stretching of the muscle until it reaches it's end position, then holding in that position for at least 30 seconds. Best for tight muscles as it helps them to relax.
- Dynamic - stretching movements that move the joint repeatedly through it's full range of motion at moderate speed. Best when using specific stretches for specific activites. i.e. leg swings before a game of rugby. Other examples include lunge walks, arm circles and trunk rotation.
Tips for static stretches.
- Move into the stretch position whilst keeping your back straight
- You should feel slight tension but never pain
- Hold the stretch for at least 30 seconds – do not bounce the stretch as this may cause injury
- Keep breathing! This may sound obvious, but you should not hold your breath whilst performing the stretch.
NB: Shaded areas indicate the muscles being stretched.