The Rules For Safe Stretching. Stretching is a simple and effective activity that helps to enhance athletic performance. It also decreases the chance of injury and minimises muscle soreness. Slowly get into the stretch position and then hold each stretch for at least 20 seconds. Remember to follow these rules to get the most from your stretching routine.
When to stretch
Stretch is as important as the rest of the training. We need to make time for specific stretching workouts. It is important to stretch before and after the exercise. Dynamic stretching is the most beneficial before the workout. Static, passive or PNF is the best for cooling down. PNF and active isolated stretching are great for the improvement of range of motion. Stretch during the day. It is good to keep loose and be comfortable throughout the entire day. When we are watching TV is one of the productive ways to save time with stretching. Make sure to warm up beforehand.
The Rules For Safe Stretching
- Never stretch an injury or damage soft tissue
- Warm up prior to stretching
- Stretch before and after exercise
- Stretch all major muscles and their opposing muscle groups
- Stretch gently and slowly
- Stretch only to the point of tension
- Breath slowly and easily while stretching
The Rules For Safe Stretching
Hold – Count – Repeat
“For how long could I hold each stretch?”
For any real benefit to our flexibility, we could hold each stretch for at least 20 -30 seconds. If we do any competitive sport we need to hold each stretch between 30 – 60 seconds.
“How often could I stretch?”
For example, the beginner could start to stretch each muscle group 2-3 times. We can stretch 3-5 times if we are involved at a more advanced level in our sport.
“For how long should I stretch?”
Beginners could stretch for 5-10 minutes. Professional athletes anything up to two hours.
Please be patient with stretching. Nobody can get fit in a couple of weeks. Do not expect miracles from a stretching routine in a short time. Some muscle groups need a minimum of three months of intense stretching to see any real improvement. So stick with it – it is well worth the effort.
