Flexibility Improvement

What Are The Best Stretching Exercises?

How To Stretch Properly. When To Do What Stretch.

Did you know that vigorous exercise shortens your muscles? Stretching exercises encourage lengthening your muscles and their associated tendons to normalise your muscle length and tension ratio.

Muscles shorten during exercise, from general postural habits and ageing and disuse. If you only use a small amount of your muscle length range, your muscle will adapt over time and shorten to that length, under the “use it or lose it” premise that your body naturally attunes itself.

Do Stretching Exercises Help?

By lengthening your muscles via stretching, you promote flexibility and your ability to have a full range of motion about your joints.

Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that although pre-exercise static stretching does improve flexibility, it does not appear to prevent injury during exercise. Therefore, the pre-exercise stretching technique must be an active stretch style to prepare you for high muscle activity during your sport rather than solely for tissue elongation.

The warm-up and dynamic stretching program prepare you for a sport that appears to have the most beneficial effects.

How To Stretch Properly?

The stretches you perform vary depending on whether you are preparing for exercise, recovering from training, or rehabilitating from injury. It is essential to stretch your muscles only when they are warm, as cold muscles are more likely to tear. While to is always best to attain specific professional advice for your flexibility needs, here are some general stretching guidelines.

What Stretches Should You Do Before Exercise?

Before you exercise, it is a good idea to warm up your muscles to prepare you for the rigours of exercise. You could think of warming up like a car engine; you want to warm it up before your roar down the street.

Your stretching exercises should be modified by increasing their speed and power in a progressively graduated order that prepares you for your sport’s skills and muscle demands or chosen exercise session. The ideal pre-exercise stretching program includes a warm-up and a light 5-minute jog until you feel warmth in your muscles. Then, you can perform some slow, sustained static stretches, ideally for 20 to 30 seconds.

By the end of your warm-up, you should perform plyometric or bounce-style exercises that replicate your sport’s requirements.

Stretching After Exercise

Use static stretches rather than bouncing-style stretches. An ideal time to do most of your static stretching is after exercise, immediately after your post-exercise cool-down. Allow around 5 to 10 minutes to stretch after a workout, and concentrate on the muscles you have just exercised. Stretching at this time helps restore your muscles to their resting length and prepare them for your next exercise session. In contrast, cool-down stretches improve your muscle length and joint flexibility, which helps you to improve sporting or athletic performance.

A light static stretching routine (stretching a muscle and holding it in this position without discomfort for 20-30 seconds) can be performed at the end of a warm-up before undertaking a more vigorous activity. Be sure to stretch each muscle group you will use in your chosen activity 2 to 3 times.

Corrective Or Rehabilitation Stretching

Specific stretching for target muscles that your physiotherapist has identified should be performed daily or as directed by your therapist using the techniques that they feel will assist you in reaching your flexibility goals. Warming up for a dedicated stretching session might involve 2 to 3 minutes of jogging or doing your favourite exercise at low intensity for 5 minutes. Raising a light sweat will indicate the warming of your muscle tissue.

Alternatively, attending a yoga class is an enjoyable way to contribute to the flexibility part of your fitness programme.

Stretching Exercise Styles

Static Stretching

Static stretching is considered the safest method of stretching. A static stretch should be held for 20 to 30 seconds at a point where you can feel the stretch but do not experience any discomfort. If you feel pain, ease back on the stretch. Do not bounce when holding the stretch.

Dynamic or Ballistic Stretching

Ballistic stretching is performed at speed and prescribed by your sports physiotherapist or elite sports coach. They are often used as a part of your warm-up for sport or training.

Dynamic stretches involve muscle movements that move a joint through the full range of motion required in your chosen sport or activity. For example, if your chosen activity requires sudden bursts of power, such as jumping or sudden acceleration, then specific ballistic stretches under the direction of your physiotherapist or coach may be advised as a part of your warm-up.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Proprioceptive Neuromuscular Facilitation or PNF stretching involves a component of stretch – muscle contraction – and further stretch. This process is usually repeated several times and uses a trick on the muscle spindle reflex to help elongate your muscles

The technique of PNF stretching was first developed as a muscle therapy but is now used by athletes to enhance flexibility. Physiotherapists often use PNF stretching. More information can be sought by seeking their advice in your situation.

Stretching Exercises – Summary

Stretching can be used as a corrective, preventative and recovery strategy. More specific stretching advice can be sought from your physiotherapist.

More info

• Muscle Stretching
• Core Exercises
• Strengthening Exercises
• Neurodynamics
• Balance Exercises
• Proprioception Exercises
• Real-Time Ultrasound Physiotherapy
• Swiss Ball Exercises