Why we should stretch more
I'll admit that before starting my personal training course, my stretch routine consisted of a few half-hearted tricep stretches and quad stretches before getting on with my the rest of my day. As I mentioned in a previous post, I was definitely guilty of not dedicating enough time to stretching purely because I found it a bit... well... tedious (there, I said it!).
Since learning more about the different forms of stretching, I've become a recent stretch convert, and have made more of a conscious effort to factor in 'stretch time' after each run and gym session. Since doing so, I'm starting to feel less like Tin Man and am almost ready to relinquish my title of 'world's tightest hamstrings'. I’ve also noticed a greater improvement in my posture and range of motion. The most important lesson I've learned throughout this process? Stretching doesn't HAVE to feel boring and it can be done at home, at the office or whilst watching TV. There are so many different types of stretches that are suited to warm-ups, cool-downs and improving mobility, which you can learn more about in our STRETCH series, starting with static stretching.
This is the simplest type of stretch and can be used for maintaining or developing muscle length. It’s performed by placing a specific muscle or muscle group in a position where it can be extended for a certain amount of time (usually 15-30 seconds on each side of the body). This form of stretching should be largely avoided in the warm-up phase as it does little to prepare the muscles for dynamic activity and can be detrimental to performance, as it may cause a pre-disposal to injury. Static stretches are best incorporated into the post-training, cool-down part of the session after the time has been spent increasing blood flow, core temperature and muscle pliability.
Below are a few examples of simple static stretches that can make a big difference to your flexibility and mobility. Give them a try and let us know what you think!
Since learning more about the different forms of stretching, I've become a recent stretch convert, and have made more of a conscious effort to factor in 'stretch time' after each run and gym session. Since doing so, I'm starting to feel less like Tin Man and am almost ready to relinquish my title of 'world's tightest hamstrings'. I’ve also noticed a greater improvement in my posture and range of motion. The most important lesson I've learned throughout this process? Stretching doesn't HAVE to feel boring and it can be done at home, at the office or whilst watching TV. There are so many different types of stretches that are suited to warm-ups, cool-downs and improving mobility, which you can learn more about in our STRETCH series, starting with static stretching.
This is the simplest type of stretch and can be used for maintaining or developing muscle length. It’s performed by placing a specific muscle or muscle group in a position where it can be extended for a certain amount of time (usually 15-30 seconds on each side of the body). This form of stretching should be largely avoided in the warm-up phase as it does little to prepare the muscles for dynamic activity and can be detrimental to performance, as it may cause a pre-disposal to injury. Static stretches are best incorporated into the post-training, cool-down part of the session after the time has been spent increasing blood flow, core temperature and muscle pliability.
Below are a few examples of simple static stretches that can make a big difference to your flexibility and mobility. Give them a try and let us know what you think!
Standing quad stretch
Standing hamstring stretch
Standing triceps stretch
Standing chest stretch
Seated adductor stretch
Lying glute stretch
Cat stretch
