Stretches
Stretches are used to prepare a person for exercise, to return a muscle to its normal length following exercise and to increase overall flexibility and range of body movement.
Stretching techniques, when performed correctly, increase a person’s mental and physical relaxation, improve muscle memory, improve body awareness, reduce the risk of injuries, reduce the delayed onset of muscular soreness, reduce muscle tension, reduce the risk of lower back pain, improve posture, improve muscle co-ordination and increase blood flow and delivery of essential metabolic reactants to the tissues.
Stretches are defined by the way in which they are performed (static, dynamic, ballistic, passive, active) and by the time in which they are performed in relation to when the exercise is carried out (preparatory stretches, maintenance stretches, developmental stretches).
PREPARATORY STRETCHES help to prepare muscles for the forthcoming activity and are held for 8-10 seconds at mild tension, MAINTANANCE STRETCHES are performed after exercise, should target the muscle groups used during the exercise, and should be held for 10-15 seconds and DEVELOPMENTAL STRETCHES are used to lengthen the muscle, the strech being held for 6-10 seconds before relaxing and then re-stretching for a further 6-10 seconds, the whole process being carried out 2 to 3 times, lasting for no longer than 30 seconds in total.
To find out how to carry out a safe and beneficial stretch for different muscle groups of the body, follow the links below:
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