Stretching is a key element of fitness, helping to improve flexibility and motion in your joints. It can enhance your physical perforemance and relieve built up tension and stiffness in your muscles. With the temperatures beginning to drop, stretching is now more important than ever, but are you stretching in the right way?
NOV 03rd 2017
Are you stretching correctly?
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- Regularity – Experts would advise that you stretch at least three times every week to maintain and improve flexibility, even if you are not fully exercising. Each stretch should be held for 8-10 seconds and then repeated in a sequence of three.
- Warm up – Before you stretch it is so important to warm up with a brisk walk, light jog, or static cycling. This gradually increases your heart rate and blood flow and allows your muscle temperature to increase. Stretching cold muscles may result in injury.
- Don’t bounce – For some of us, there is a tendency to incorporate a light bounce when holding your stretch, but this can actually cause more harm than good. For example when bending to touch your toes, try to refrain from bouncing in an attempt to reach further as stretching should be a gradual, relaxed process.
- Stretch opposing muscles – Where possible, always try to stretch opposing muscle groups. For example, your biceps and triceps or hamstrings and quadriceps. By stretching only one half of the muscle group can create an imbalance, resulting in reduced flexibility.
- Finish your workout – Stretching after a workout is just as important as stretching before. Give yourself time to relax the muscles and this will help your muscles to not tighten so quickly.
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