There are many different types of stretching and over the years there have been different trends re:stretching.

As a practitioner with over 25 years experience I have been around before stretching became a feature of sport, I've gone through the fanatical stage when everything must be statically stretched, and I've watched the advent of dynamic stretching and the arguments against static stretching.

At present, a combination of dynamic and static stretching is advocated as most effective and best for the player.

As coaches, the most important thing re: stretching is not to teach anything which is potentially harmful to a player, and still provide them with the skill and knowledge to prevent injury, and prevent post exercise soreness through good stretching techniques.

 

DYNAMIC  STRETCHING

Dynamic stretching involves actively moving parts of your body throughout their range of movement and gradually increasing reach and /or speed of movement.

 

In dynamic stretching, you are using controlled movements that take you gently to the end of your normal range of movement. The idea behind it is to improve your dynamic flexibility, and so is extremely useful as part of a warm up. Dynamic stretches help to “wake up” the muscles and get them ready for sport.

 

N.B: Dynamic stretching should not be confused with ballistic stretching, which is an attempt to force a limb beyond its normal range of movement, using the momentum of that limb.

It involves jerky bouncy movements which are dangerous and can cause injury.

 

STATIC  STRETCHING

Static stretching involves assuming a position at the end of your natural range and holding that position.

It does not involve any bouncing.

Static stretches relax muscles.

They are useful to relieve spasm in overworked or healing muscles in the preparation for sport and as part of the cool down after sport to reduce post exercise muscle fatigue and soreness.

 

If carried out daily as part of a flexibility programme static stretches  will increase overall flexibility.
This handy calf stretch can be done regularly through the day, every time you go up or down the stairs This is an alternative calf stretch, it can be done at the goal post and gets a very effective stretch. This stretch helps loosen out the trunk by rotating it. The psoas muscle can be a huge problem with back and lower limb injuries. It is best stretched by putting the front of the leg on a stretch, tucking the bum under, keeping the low back flat and then bringing the entire body forwards over the knee on the ground. The body should then be stretched away from that side. This stretch targets the Latisimus dorsi muscle which is a huge muscle stretching from the lower body right up to under the arm. The hips should be kept forwards and the back should not be arched In order to stretch the shorter and lower of the main calf muscles the player should bend the back knee. This will target the soleus muscle If stretching the calf in this way the back foot must point forwards, the knee remain straight and the hips brought forward to produce the stretch. This gets the longer of the two main calf muscles, the gastrocnemius When stretching the calf in this way it is very easy to do the exercise wrong and iritate the nerves. The heel should come off the floor and the player should push back from the arms to force the heel towards the floor while keeping the bum low. Stretching the gluts muscles is one of the most important stretches you could do. It is particularly important in cooling down after sport. This second gluts stretch also gets the piriformis muscle ahich can be a huge source of pain in the groin and hamstring There are 4 quads muscle, and so the stretch should be done using the hand on the same side as the leg to be stretched, the knee should be pointed down and the bum tightened to increase the stretch The previous groin stretch only stretches one group of groin muscles, this technique is useful for the rotator muscles Correct hamstring stretch for all ages - allows for growth spurts and neural flexibility. Stretch should only be felt in the hamstring muscle belly. This hamstring stretch is also safe. We would recommend it where the individual has an issue with low back pain, namely discs. Groin stretch should be done with the hips forward and the player leaning back over the leg they are stretching. Remember that not all groin pain is a groin strain, and in some cases this strtch may actually make the groin pain worse.

Any warm up routine should be appropriate to your sport.

Click Warm Up Routine for ideas

 

 

  • You should only stretch warm muscles, therefore you should do 5-10 minutes of aerobic exercise before stretching.
  • Stretching should be used pre-activity, to help prepare the body for sport, improve flexibility and prevent injury.
  • Stretching should be done all year round to maintain flexibility.
  • To avoid injury, do not bounce / jerk or use limb momentum to bring you beyond your normal range.
  • Stretching should be done post exercise, as part of the cool down after sport, to help prevent muscle soreness and improve overall flexibility.
  • Hold static stretches for 10-30 seconds. 

                                                                                               
Believe it or not, the best way to stay flexible is to strngthen your core muscles so that your leg and arm muscles do not have to overwork and shorten just to keep you upright.
Check Pilates, Stability Ball Exercise and Core Strengthening for more informtaion.
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