Stretching is an activity that we all know is beneficial to us but it's often overlooked. Stretching is necessary to a body in motion in order to help prevent injury and prepare the muscles for work. However, stretching is not a warm-up, in fact, stretching requires a warm-up. Stretching when your body is not warmed up can cause tiny tears in your muscle and also make you more prone to injury.
Before you start we're going to cover a few guidelines for you to keep in mind:
- Stretch warm muscles, stretching cold muscles can cause injury
- Stretch slowly to minimize risk of injury
- Stretch often (once a week is not going to cut it)
- Stay relaxed
- Focus on the muscles that need the most attention, if you have a muscle that's tight try to stretch it 3-5 times a day until it starts to feel better
- Try not to bounce (ballistic stretching) while stretching, depending on your flexibility, it has the potential to cause problems
- Don't forget to hydrate, aim for at least two litres of water per day
- Don't overdo it, if it hurts dial it back a bit and ease into the stretch slowly
- You don't have to stretch out your entire body, your routine should reflect your personal needs
References from the SIRC Collection
1. Blackburn K. Home stretches save back from pain: fitness tips by Kelly Blackburn. Golf Digest. January 2003;54(1):40.
2. Foster M. 13 Tips for Stretching Sanity. Massage & Bodywork. October 2005;20(5):58-59.
3. Golden A, Tierney N. Don't Forget to STRETCH. Volleyball. October 2011;22(8):24-27.
4. The Impact of Stretching on Sports-Injury Risk and Performance. Athletic Therapy Today. November 2006;11(6):66-69.
5. Stopka C. Increasing Student Flexibility--The Ultra- Stretch Way!. Palaestra. March 2009;24(4):31-35
6. Woods K, Bishop P, Jones E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Medicine. September 2007;37(12):1089-1099.
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