The 411 on stretching
;)
Applied correctly, stretching can warm you up, cool you down and help avoid exercise related injuries. Beyond decreased risk of injury, stretching also helps improve posture, create more efficient movement patterns and boost circulation. Despite all the benefits, a back seat approach to stretching is still the norm. The majority of people I know stretch as an after thought, if at all! The only people wise to the importance of stretching seem to be those who have suffered injuries and been forced to see the errors of their ways. “If only I’d stretched (insert injured body part here)…” they say. But why wait until you mangle a shoulder, hip or knee? Let’s look at two different types of stretch and how you can utilize each more effectively in your exercise routine.
Static stretching is the most common, and involves stretching a muscle to it’s near maximum length, then holding that position for a set time. In order to have any lasting benefits, a static stretch should be held for a minimum of 1 minute. Static stretches are great for releasing tension and returning tight muscles to their natural length after a hard workout. Post-workout, take 10-15 minutes to perform a few static stretches. Be sure to focus on the areas you’ve worked. For example, if you’ve just run, take time to stretch your hips, hamstrings and calves, which can take a real beating on the treadmill. Static stretches aren’t ideal before a workout. They relax and loosen your joints, which can increase your risk of injury during exercise.
Dynamic stretching also involves stretching a muscle to a taunt position, but adds movement (e.g. swinging your leg back and forth to stretch your hip and hamstring.) Dynamic stretching is a great way to fire up muscles, gently increase heart rate and prepare both physically and mentally for your workout. Set aside 5-10 minutes pre-workout for dynamic stretches.
Both forms of stretching are important and should be included in your workout routine, but as suggested above, different stretches should be used at different times. Learn how to stretch appropriately and your body will thank you for it.
If you have any questions or comments about stretching, or would like help choosing stretches, go ahead and post a response below. I look forward to your thoughts!
Ralph Griffiths
Reader Comments (8)
I never realized the importance of static stretching. I thought it was too time-consuming and boring. I probably could have prevented my current shin splint if I had done these more! However, I think I'm getting a lot better about incorporating them into my routine as my personal trainer harps at me about them. Disclosure: Ralph is my trainer! :)
What's a good resource for looking at stretches online?
Jessica - I am interested to know how your stretching has improved your Shin Splints as I thought this was more related to shoes and type of exercise? Ralph, any enlightenment?
Great to hear you've been doing your "homework" Jess. Keep it up! :)
As you know I'm a huge proponent of yoga and it's implementation as part of your stretching routine. www.yogajournal.com/poses/finder has a great database of poses you can browse through. All poses are illustrated with step by step instructions, as well as contraindications and benefits. Awesome resource.
Crystal,
You're right, good shoes are a great start for people suffering from shin splint pain. They can alleviate some of the associated discomfort, but unfortunately they do little to treat the cause. The stretches Jess refers to are for tight hamstrings and calves, which can do some funny things to a runners gait. Stretching has been very beneficial for her, but of course this is dependent on the individual, especially as shin splints are often misdiagnosed! If you would like more help, feel free to contact me directly via email and I can expand on my explanation. Otherwise, you may have just given me a great topic for a future Gals Guide article...
Thanks Ralph, I look forward to reading it if you do decide to run with that topic :)
I look forward to reading it if you do decide to run with that topic
T-Classic
TISSOT Automatic
T-Sport
Tiffany & co Legend mag can be canceling that will a number of solutions backed as well as distributed by simply users in the Kardashian tribe are produced throughout China sweatshops. Tiffany jewelry Your collections referred to as incorporate K-Dash by simply Kardashian, your Kris Jenner Kollection along with Kim Kardashian's ShoeDazzle searching internet site (not, that they quicken to provide, solutions distributed in Sears). burberry cashmere scarf Precisely what accomplish your fashion-famous accomplish to the getaways? burberry scarf A new check-in using persons including Level Badgley, John Mischka, Alber Elbaz, Tory Burch along with Bob Paul Gaultier — and the like — would seem rife using words and phrases including "caviar, " "Palm Beach" along with foie gras. louis vuitton handbags Female Coo seems to be sometimes form of scary as well as similar to the girl may be donning Tiffany necklace created from trashbags while the girl happens throughout Tokyo in cheap louis vuitton handbags to complete with a Japan Tv series. burberry scarf sale Nevertheless a thing regarding the silhouette reminds us sometimes involving Cruella De Vil (sans furs) as well as Jessica Rabbit. Tiffany rings