You should only stretch when your body is warm and the muscle is receiving an increased blood flow. Stretching a cold muscle increases the risk of injury and reduces the effectiveness of the stretch.
Basic guidelines are:
Basic guidelines are:
- Ideally, stretching should be done after a workout and also in-between sets.
- Alternatively, stretch in-between workouts as a separate session but only after a thorough warm-up – 5-10 minutes of some light aerobic activity.
- Perform static stretches and avoid bouncing. This is a far safer method of stretching a muscle than ballistic movements.
- Gradually ease into position, all the time focusing on relaxing the muscle.
- Stretch only as far as is comfortable and then hold that position. As the muscle relaxes, ease further into the stretch, gradually increasing the range of motion.
- Never hold your breath. Exhale and relax as you go into the stretch and then breathe normally.
- Never go past the point of discomfort or pain. You could pull or tear the muscle/ tendon.
- Stretches performed at the end of a workout, or during a separate session, should be held for 30 seconds or more to allow stretching in the connective tissue and muscle.
- Release from the stretch slowly.
The Stretches
Quadriceps
- Hold on to a sturdy support.
- Bend one leg behind you and hold the ankle.
- Keep your thighs level, knees close, and push your hips forwards until you feel a good stretch.
- Repeat on the other side.
Adductors
- Sit on the floor and place the soles of your feet together.
- Hold on to your ankles and press your thighs down using your elbows. Keep your back straight.
Hamstrings
- Sit on the floor with one leg extended and the other leg bent.
- Keeping your back straight and flat, bend forwards from the hips. Reach down towards your foot.
- Flexing your foot will increase the stretch on the calf.
- Repeat on the other side.
Hip Flexors
- From a kneeling position, take a large step forwards so that your knee makes a 90° angle and is directly over your foot.
- Keep your body upright and press your rear hip forwards, keeping it square.
- Repeat on the other side.
Hips/glutes
- Sit on the floor and cross one foot over your straight leg.
- Place your elbow on the outside of the bent knee and slowly look over your shoulder on the side of the bent leg.
- Keep your opposite arm behind your hips for stability.
- Apply pressure to the knee with your elbow.
- Repeat on the other side.
Calves
- From a standing position, take an exaggerated step. forwards, keeping your rear leg straight. Hold on to a wall for support if you wish.
- Your front knee should be at 90° and positioned over your foot.
- Lean forwards slightly so that your rear leg and body make a continuous line.
- Repeat on the other side.
Neck
- In a seated position, take your hand and gently pull your head towards your shoulder – i.e. your ear towards your shoulder.
- Apply gentle pressure with your arm over your head.
- Repeat on the other side.
Upper Back
- Hold on to an upright support at waist height with your arms straight.
- Bend at the hips until your torso is parallel to the floor.
- Gently pull back, ensuring your back is flat.
Lower Back
- Lie on your back, knees bent and arms straight out to each side.
- Rotate both legs to each side, keeping your head, shoulders and arms in contact with the floor.
Shoulders
- Grab one elbow with your opposite hand.
- Gently pull it across your body, aiming the elbow towards the opposite shoulder.
- Repeat on the other side.
Chest/Biceps
- With your arm fully extended, hold on to an upright support at shoulder level.
- Gently turn your body away from your arm, pressing your shoulder forwards.
- Repeat on the other side.
Triceps
- Place one hand between your shoulderblades, hand pointing downwards and elbow pointing upwards.
- Use your opposite hand to gently press down on your right elbow until you feel a stretch in the triceps.
- Repeat on the other side.
