stretching refers to how far a muscle can be passively stretched
around a joint, e.g. furthest distance you can move when trying
to touch your toes.
type of stretching routine serves to lengthen the resting muscle
lengths and so restore ideal posture to the body. This greatly reduces
the chance of injury and contributes greatly in rehabilitation and
stretching routine should be performed 3/ 4 times a week or more
if very stiff at present. There are three main types of static stretching
techniques aimed at increasing the muscle length. These work by
either mechanically lengthening the muscle or by getting the central
nervous system to allow increases in muscle length.
The goal of stretching is to restore ideal posture. Which
muscle to stretch to achieve this is a difficult question. In general stretching
all muscles can be beneficial but the focus must be to find the
tight ones and relax them. This is because it is the tight muscles
that will cause injury and misaligned posture. Tightness is relative issue rather than
absolute, for example, being able to touch your toes cannot be said
to be a good or bad sign of flexibility unless it is compared to
the flexibility of the opposing muscle groups. Differences from
side to side of the body are also significant factors in injury,
for example, having the thigh tighter than the right.
find out which muscles are tight complete some stretch tests. Then
focus on the muscles that are tight on your body. Frequently re-test
for changes in flexibility and focus for your stretching campaign.
Why the hamstrings do not need stretching
Before you can stretch the hamstring you need to assess the level of the pelvis. If the pelvis is tilted downward (anterior tilt) then the hamstrings do not need stretching. any hamstring stretch exacerbates this downward tilt. Almost every one of your players will have this postural imbalance. Therefore, hammering the hamstring stretches will just make this issue work. Try using this time for thigh and groin stretches.
stretching should be done after an exercise session or later in
the day. E.g. before bed time. Do not do static stretching if you
have not done your active stretching routine at some point during
that day as your body is not loosened enough to make any progress.
inhibits stretching, do not ever feel pain when stretching, you
have gone too far if you do.
not try and push the stretches, e.g. I have seen people try to
break their backs in an attempt to touch their toes. Just be patient
and use the techniques described.
not be too concerned with how long to hold each stretch, gauge
it by how the muscle releases tension. Remember also something
is better than nothing
three types of stretching routine are called basic hold, hold relax,
the stretch to the point of tightness and hold for between 20
– 30 seconds.old
to the comfortable point of tightness and hold.
Continue holding until the muscles relax (20 – 60 seconds)
take a deep breath in and out and move the stretch onto the next
point of tightness.
these once you have discovered which muscles are tight and in need
of stretching. The easiest way to do this is by using some simple
stretch tests. Alternatively stretch the whole body and see which
muscles feel really tight.
choose any stretch that targets your tight muscles. There are hundreds
of different stretches but as long as your tight muscle is being
stretched without hurting anywhere else on the body then do not
worry about the merits of two similar exercises.
3 or 4 times per week after a workout or while at home.
not force any stretch, just let the body take you to a comfortable
point of tightness.
the hold relax or hold contract on muscles deemed particularly
particularly vigilant about over stretching the muscles during
a hold contract.
not allow a partner to push/stretch your muscles, they do not
know how tight your muscles are or how hard to push!