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STRETCHING
& FLEXIBILIT Y
Flexibility is an important component of physical fitness and needs to be addressed
in a resistance training program. The two main purposes for stretching are injury
prevention and a faster rate of recovery from exercise. Stretching should be
performed in both the warm up and cool down phases of a training session. A good
general guideline is that each workout session should be preceded by 5 to 15 minutes
of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5
minutes of post-exercise stretching.
A regular stretching program will loosen muscle tissue, allowing an increased range
of motion. This helps prevent microtears at the muscle-tendon junction. Almost 90%
of all injuries from muscle strain occur at the muscle-tendon junction. Repeated
injury at this junction can lead to a build-up of scar tissue, which impedes range of
motion and adds stress to the joints.
Begin by stretching the major muscle groups first. Move in and out of your stretches
with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when
you feel you have reached your muscle’s maximum distance. Do not use fast,
hurried or reckless motions when stretching. Fast and bouncy motions will increase
the risk of injury.
The most common and most popular type of stretching is the
static stretching
technique. This form of stretching involves voluntary, complete relaxation of the
muscles while they are elongated. A static stretch is a constant, steady stretch in
which the end position is held for 10 to 30 seconds. This technique is popular
because it is easy to learn, effective, and accompanied by minimal soreness with
the least risk of injury.
Ballistic stretching
involves a bouncing or bobbing movement during the stretch.
The final position in the movement is not held. Ballistic stretching is unpopular
because of the increased amount of delayed muscle soreness and the possibility of
injury during the stretching exercise. Ballistic stretching is not recommended.
A dynamic stretch involves flexibility during sport specific movements.
Dynamic
stretching
is similar to ballistic stretching in that it utilizes movement, but dynamic
stretching includes movements that may be specific to a sport or movement
pattern. Dynamic stretching is most common among track and field athletes, but is
also used in other sports, such as basketball and volleyball. An example of dynamic
stretching would be a track sprinter performing high knees with an emphasis on
knee height and arm action, not on horizontal speed.
The following
pages show
illustrations with
descriptions of
static stretching
for warm up and
post-exercise
cool down.
Remember...
stretch your
large muscle
groups first and
do all stretches
in a smooth,
slow, controlled
manner.
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