Stretching needs to be as important as your workout. If we are involved in any competitive type of sport or exercise, then it is crucial that we make time for specific stretching workouts.
Set time aside to work on particular areas that are tight or stiff. The more involved and committed we are to our exercise and fitness, the more time and effort we will need to commit to stretching.
Choosing the right type of stretching for the right purpose will make a big difference to the
effectiveness of our flexibility program. Here are some suggestions for when to use the different types of stretches.
For warming up, dynamic stretching is the most effective,
while for cooling-down, static, passive, or Proprioceptive Neuromuscular Facilitation (PNF) stretching is best.
For improving range of movement, try Proprioceptive Neuromuscular Facilitation (PNF) and active isolated stretching.
For rehabilitation, a combination of Proprioceptive Neuromuscular Facilitation (PNF), isometric, and active stretching will give the best results.
So, when else should we stretch?
Stretch periodically throughout the entire day. It is a great way to keep loose and to help ease the stress of everyday life. One of the most productive ways to utilize our time is to stretch while we are watching television. Start with 5 minutes of marching or jogging on the spot then take a seat on the floor in front of the television and start stretching.
How to Use Stretching as Part of the Warm-up
Here is the key: stretching is a critical part of the warm-up, but it is not the warm-up.
Do not make the mistake of thinking that doing a few stretches constitutes a warm-up. An effective warm-up has a number of very important key elements that work together to minimize the likelihood of sports injury and prepare the individual for physical activity.
Identifying the components of an effective and safe warm-up and executing them in the correct order is critical. Remember, stretching is only one part of an effective warm-up, and its place in the warm-up procedure is specific and dependent on the other components.
The four key elements that should be included to ensure an effective and complete warm-up.
The general warm-up: This phase consists of 5 to 15 minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow, and increase muscle temperature.
Static stretching: Next, 5 to 10 minutes of gentle static stretching should be incorporated into the general warm-up to gradually lengthen all the muscles of the major muscle groups and associated soft tissues of the body.
The sports-specific warm-up: During this phase, 10 to 15 minutes of sport-specific drills and exercises should be used to prepare the athlete for the specific demands of their chosen sport.
Dynamic stretching: This component involves a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become extreme or uncontrolled.
Hold, Count, Repeat
"For how long should I hold each stretch?" This question causes the most conflict. Some text will tell us that as little as 10 seconds is enough. This is a bare minimum: 10 seconds is only just enough time for the muscles to relax and start to lengthen. For any real benefit to our flexibility, we should hold each stretch for at least 20-30 seconds.
The time we commit to our stretching will be relative to our level of involvement in a particular sport. So, for people looking to increase their general level of health and fitness, a minimum of about 20 seconds will be enough. However, if we are involved in high-level competitive sport, we need to hold each stretch for at least 30 seconds and start to extend that to 60 seconds and beyond.
"How often should I stretch?" This same principle of adjusting our level of commitment to your level of involvement in a particular sport applies to the number of times we should stretch each muscle group.
For example, the beginner should stretch each muscle group 2–3 times. However, if we are involved at a more advanced level in a particular sport, we should stretch each muscle group 3-5 times.
Sequence
When starting a stretching program, it is a good idea to start with a general range of stretches for the entire body, instead of just a select few. The idea of this is to reduce overall muscle tension and to increase the mobility of our joints and limbs.
The next step should be to increase overall flexibility by starting to extend the muscles and tendons beyond their normal range of movement. Following this, we work on specific areas that are tight or important for our particular sport. Remember, all this takes time. This sequence of stretches may take up to three months for us to see real improvement, especially if we have no background in agility- based activities or are heavily muscled.
Once we have advanced beyond improving our overall flexibility and are working on improving the range of movement of specific muscles, or muscle groups, it is important to isolate those muscles during our stretching routines. To do this, concentrate on only one muscle group at a time.
For example, instead of trying to stretch the hamstrings of both legs at the same time, concentrate on the hamstrings of only one leg at a time. Stretching this way will help to reduce the resistance from other supporting muscle groups.
Posture
Posture, or alignment, while stretching is one of the most neglected aspects of flexibility training. It is important to be aware of how crucial it can be to the overall benefits of our stretching. Bad posture and incorrect technique can cause imbalances in the muscles that can lead to injury, while proper posture will ensure that the targeted muscle group receives the best possible stretch.
In many instances a major muscle group can be made up of a number of different muscles. If our posture is sloppy or incorrect, certain stretching exercises may put more emphasis on one particular muscle in that muscle group, thus causing an imbalance that could lead to injury.
For example, when stretching the hamstrings, it is imperative that we keep both feet pointing straight up. If our feet fall to one side, this will put undue stress on one particular part of the hamstrings, which could result in a muscle imbalance.
LOWER BODY STRETCHES
HAMSTRING MUSCLE STRETCHES
CHAIR SINGLE-LEG HAMSTRING STRETCH
Seated on chair/bench, keeping back straight lean forward from hips until stretch is felt.
STANDING HAMSTRING STRETCH
Standing with leg on chair, keeping the back straight lean forward from hips until stretch is felt. Support should be used to maintain balance.
BENCH SINGLE-LEG HAMSTRING STRETCH
Seated with one leg along the table/bench and the other leg bent with foot on the floor, keeping the back straight lean forward from the hips until stretch is felt. A towel maybe used to increase stretch, and also provides stretch for the calf.
LYING HAMSTRING STRETCH (door frame)
Lying next to a door frame or a corner wall, place one leg along the frame or wall and the other leg bent. To make the stretch more functional, straighten the bent knee along the floor. To increase the intensity of the stretch, the buttocks can be brought in closer to the door frame or wall. Position may be held up to one minute.
LYING HAMSTRING STRETCH
Lying supine on the floor, grasp posterior thigh with both hands and pull leg toward the chest until stretch is felt. Be sure to keep the knee straight. Placing a strap on the foot can help to control and support the leg while also providing a stretch to the calf.
LYING HAMSTRING STRETCH
Same Stretch above, however placing the opposite leg in an extended position makes the stretch more functional. Be sure to keep the knee straight. A towel maybe used to control and support the leg while pulling the leg toward the chest. In addition, a strap may also be used which will also help stretch the calf.
FLOOR SINGLE LEG HAMSTRING STRETCH
Seated on floor with one leg bent & the other leg straight, rotate the spine and reach for the toes of the straight leg. Be careful not to round the low back, the movement over the leg should come from the hips.
FLOOR SINGLE-LEG HAMSTRING STRETCH
Same Stretch as above, but rather than rotating and reaching forward, place the opposite hand by the head and side bend from the spine over the extended leg.
SEATED WIDE-LEG HAMSTRING STRETCH
This Stretch is similar to the previous. Sitting on the floor with both legs extended and apart as far as comfort will allow, rotate from the spine and reach for the toes of one foot. Be careful not to round the low back, the movement over the leg should come from the hips.
DOWNWARD FACING DOG
This is a popular yoga stretch called the downward facing dog. Starting from the hands and knees position, extend the knees while lifting the buttocks up toward the ceiling. The knees
should be straight with the heels down on the floor. The stretch is intensified by bringing the
feet and hands closer together; it is made easier by having more distance between the hands and feet.
LOWER BODY STRETCHES
QUADRICEPS (QUAD) and HIP FLEXOR STRETCHES
STANDING QUAD STRETCH
Hold onto something for support, reach back & grasp the ankle and pull leg back until stretch is felt, keep the back straight, don't let the knee drift forward ahead of the stance leg. Be sure there is a Slight bend in the knee of the stance leg. Use a towel if cannot reach ankle and hold leg comfortably.
LUNGING HIP FLEXOR STRETCH
Knee on floor with front leg forward and back leg behind, learn slightly forward until stretch is felt (stretches hip flexors; to stretch quads, reach back & grasp ankle or foot and gently pull toward buttocks until stretch is felt. Be sure to place the knee on a soft surface.
PRONE QUAD STRETCH
Lying prone on the floor, bend one knee and grasp the ankle or foot; pull toward buttock until stretch is felt.
SIDE-LYING QUAD STRETCH
Similar to previous but performed in a side lying position; keep bottom leg in approximately 90 degrees of flexion for support and to make stretch functional.
TABLE PRONE QUAD STRETCH
Lying prone with one thigh and hip supported on a table, and the opposite foot on the floor with the knee slightly bent. Reach back and grasp the ankle or foot and pull toward the buttocks. A towel or strap maybe used to bring the foot toward the buttocks.
LOWER BODY STRETCHES
HIP ABDUCTORS (LATERAL) STRETCHES
FIGURE FOUR STRETCH
Seated in a chair with one leg crossed over the other, gently press down on the knee and lean forward from the hips.
SEATED PIGEON TWIST
Seated in a chair, with one leg on floor, lift opposite leg and pull toward the sternum of the
chest. Add rotation to intensity the stretch.
LYING PIRIFORMIS STRETCH
Lying supine, cross the legs the way you would if sitting in a chair. Clasping the hands together on the posterior thigh of one leg, pull the thigh toward the chest until the stretch is felt in the lateral hip and buttocks area. Placing the arms around both legs intensify the stretch in the buttocks area, use a towel if cannot reach around both legs.
PIRIFORMIS STRETCH
Sitting on floor with one leg straight and the other leg bent with the foot by the opposite knee. Pull knee toward opposite shoulder and rotate spine.
PIGEON STRETCH
On floor, flex hip and knee keeping opposite leg straight, and slowly bring the chest toward floor while pressing the hip of the straight leg to the floor.
PIGEON STRETCH STANDING
This Stretch is similar to previous except a table is used. Place one thigh on a table with the knee in the table. 90 degrees of flexion and the opposite foot on the floor. Lean forward and try to bring the head toward your knees.
LOWER BODY STRETCHES
HIP ADDUCTOR STRETCHES
BUTTERFLY GROIN STRETCH
Sit with soles of feet together & lean forward from hips.
RECLINING ANGLE BOUND POSE
Lying supine bring the soles of the feet together and let the knees gently fall to the floor.
LOWER BODY STRETCHES
CALF STRETCHES
STANDING CALF STRETCH
Bend one leg forward & keep the opposite leg straight. Lean toward the wall, keeping the
heel of the back leg on the ground.
STANDING CALF STRETCH
This Stretch is similar to previous Stretch, but more emphasis is on the Soleus muscle. Bend one leg forward & the opposite leg bent slightly at the knee. Lean forward toward the wall, keeping the heel of the back leg on the ground.
LYING CALF STRETCH WITH TOWEL
Lying supine on the floor with knee bent, lift one leg and place a towel on the foot and gently pull down until the stretch is felt.
LOWER BODY STRETCHES
ANTERIOR LOWER LEG
STANDING ANTERIOR TIBIAL SHIN STRETCH
Standing with support, place toes on box and gently press toes into box.
KNEELING SHIN STRETCH
Sitting on floor with feet tucked underneath buttocks, keeping the back straight lean back until stretch is felt. Shoes can be removed to intensity stretch.
SPINAL STRETCHES
SPINAL EXTENSORS (LOW BACK) STRETCHES
SEATED LOWER BACK FORWARD FOLD
Seated on chair, lean forward onto box to support the weight of the body.
KNEE-TO-CHEST STRETCHES
Lying supine on the floor, flex one hip and knee straight on floor (iliopsoas stretched on extended pulling thigh toward chest, keep opposite leg)
BILATERAL KNEE-TO-CHEST STRETCHES
Lying supine on floor pull both thighs toward chest.
CAT STRETCHES
On hands and knees, lift and round back while bringing chin toward chest.
QUADRUPED SIDEBEND
In hands and knees position on floor, keep arms outstretched while dropping buttocks toward heels. Bring arms to right and left to incorporate lateral spinal stretch.
SPINAL
SPINAL LATERAL FLEXORS
CHAIR SEATED SIDE BENDS
Seated on chair, reach up with one arm and bend to the opposite side.
STANDING SIDE BENDS
Standing, reach up with one arm and bend to the opposite side. Can also use stick for maintaining good alignment.
SEATED MERMAID
Seated on floor, reach up with one arm and bend to opposite side.
TRIPOD SIDE BENDS
On the floor, with one leg bent and the other leg straight reach up with one arm and bend overhead toward floor.
SPINAL (TRUNK) STRETCHES
SPINAL ROTATOR STRETCHES
SEATED THORACIC ROTATION
Seated on floor, rotate from spine without lifting the hips off the floor. One hand can be place behind and on the floor for support.
STANDING THORACIC ROTATION
Standing, with a stick on top of the shoulders, rotate from thoracic spine while keeping hips and pelvis stationary.
SPINAL (TRUNK) STRETCHES
SPINAL FLEXOR (ANTERIOR) STRETCHES
SUPINE THORACIC EXTENSION
Lying supine on floor with arms over head and legs extended.
ROLLER THORACIC EXTENSION
Lying supine on foam with knees bent and hands by the head with the elbows out to the side, lean over foam supporting head until head is resting on floor.
BACK EXTENSION ON THE BALL
Lying supine over ball with knees bent, reach back with arms.
Same as above, but with knees straight.
BACK EXTENSION ON THE BOSU BALL
Similar to Stretch above but lying over BOSU.
UPPER BODY STRETCHES
CHEST AND SHOULDER STRETCHES
STANDING CHEST STRETCH
In standing, clasp hands behind back & lift arms away from body. Use a towel or stick if too difficult clasp hands and move arms away from body.
STANDING SHOULDER STRETCH
In standing, bring one hand over head and one hand behind the back and try to touch hands together. Use a strap, stick or towel to assist with the stretch.
STANDING WALL CHEST STRETCH
In standing, place one foot forward and one foot back, with one hand against a wall (lower than shoulder), rotate the torso slightly away from the arm on the wall.
ELBOWS OUT CHEST STRETCH
In standing, bend elbows placing fingertips behind head, gently try to bring elbows back, squeezing the shoulder blades together.
FOAM ROLLER CHEST STRETCH
Lying supine on foam with knees bent, bring arms out to the side.
STANDING EXERCISE BALL CHEST STRETCH
Place small stability ball at mid back level, standing approximately one and half feet away from wall, reach up and lean back over ball, hold.
POSTERIOR SHOULDER STRETCHES
Posterior Deltoid Stretch
In standing, bring arm across the chest and hold with the other arm.
FINGERS/ FORARM STRETCH
In standing, intertwining fingers, extend both arms out in front of chest.
UPPER BODY STRETCHES
MID BACK STRETCHES
THREAD THE NEEDLE
On hands and knees, start by reaching up with one arm twisting from the torso as far as possible, then reaching underneath trying to bring shoulder to floor or as close as possible.
STABILITY BALL LAT STRETCH
This Stretch also stretches the low back. On knees, place a stability ball out in front, reach forward with extended arms placing hands on ball: sit back (buttocks toward heels) until stretch is felt.
STABILITY BALL RHOMBOID STRETCH
This Stretch also stretches the low back. Adjust bench to approximately a 45-degree angle, place a small size stability ball on bench at chest level, lean over ball and hold. Be careful not to hyperextend knees. Stretch can also be performed over a large stability ball on the floor.
UPPER BODY STRETCHES
NECK STRETCHES
UPPER TRAP STRETCH
Reach up placing one hand on the opposite side of the head. With a gentle pressure, pull head with ear toward shoulder.
LEVATOR SCAPULAE STRETCH
Bring the chin toward the shoulder, reach up and place hand on opposite side of the head but more toward the back. With a gentle pressure pull head in a downward direction.
SUBOCCIPITAL STRETCH
Place both hands behind head, with elbows forward. With a gentle pressure pull head in the
direction of the chest.
Stretch Your Growth
There's a time and place for everything, and stretching is no exception. If you follow these basic rules, you'll get the most out of your stretching effort!
Nice work. Excellent demos and very useful!