Stretching - Is It Worth Doing?

If you want to achieve your best, then stretching should not be neglected, as well as reducing the risk of injury and improving your rang of motion. Few more benefits listed below.

    Improved circulation
    Reduce muscle soreness
    Helps to release lactic acid and toxins from the muscles.


Don't stretch to far

Stretching to far can cause injury, during your stretching sessions you will feel discomfort this is normal but if you go beyond this discomfort and you start to feel pain you must stop, you are at risk from over stretching and injuring yourself.

Warm up before stretching

When your muscles are cold they are not as flexible, and trying to stretch them in this condition could cause a muscle pull.

Protagonistic - muscles allow motion to happen

Antagonistic - muscles limit our flexibility

Four major stretching elements

    Muscle- Muscle tissue itself is stretchy, but it has its limits, when muscle is stretched beyond its ability, muscle tears happen, and they can take six months or longer to recover from
    Tendons- Connects muscle tissue and muscle to bone.
    Ligaments- Connects bone to bone
    Joints- The range of motion of your joints can be improved by stretching.

Different types of stretching

    Ballistic- This involves sudden bursts of movement not actual stretching of muscles
    Static Active- Requires effect to hold your body in a particular position
    Static Passive- Passive is just using your body weight to stretch
    Dynamic- This is just completing a range of motion of a joint

Important muscles to stretch

Hamstrings, lower back and calves, the below exercises stretch all three muscle groups

Basic hamstring stretch (seated version)

Technique

    Sit on a mat or the floor, legs straight feet together in front of you.
    Keep you feet vertical, now stretch forward and try to touch your toes

Hold for 10-20 seconds then repeat with the other leg 3 reps.

Bent over hamstring stretch

Technique

    From a standing position, bring your left leg straight out in front of you, so your feet are about 3 - 4 foot apart keep both legs straight.
    Place your left hand on your left knee and push down on your left leg, you should start to feel your left ham stretch.
    If you keep your back leg straight you should also start to feel your calf stretch.

Hold for 10-20 seconds then repeat with the other leg 3 reps.