Stretching

Why Stretch?

Stretching before and after training increase flexibility, which reducing soreness and the risk of injury, Increasing your flexibility gives you more stability making you more stable, solid and powerful. As well as increasing your balance, you are increasing your ability to kick higher with more power. Stretching also improves agility and co-ordination. In

Stretches are very important to perform before and after training sessions.

•           To prevent injury.

•           To increase functional ability, flexibility and joint mobility.

•           To reduced post exercise soreness.

•           To improve exercise performance.

When Stretching Taking Slow. Deep and controlled breaths will help you relax your muscles which will give you a better stretch.

Only stretch to the point of discomfort, not pain. When you feel pain your muscles will tighten up, reducing your flexibility. When you start to fell discomfort, not pain hold for a minim of 15 seconds or longer,

Stretching The Facts

•           Flexibility varies from joint to joint within an individual and range of movements at one joint can't be used as a predictor of range in other joints.

•           Flexibility degenerates, with a touch, but this is reversible with regular exercise including stretching.

•           Flexibility is reversible.

•           All major muscle groups should be include all d, with emphasis on those particularly stressed in the activity performed.

•           Stretch reflex.

•           Therefore, a stretch > 6 seconds activates inverse reflex (30 – 60 seconds optimal).

•           Offer alternatives for those who find some movements uncomfortable or painful.

•           Limits to flexibility genetically determined, but all can improve.

•           How much flexibility one should have or do when training, depends on your needs. Example: compare a weekend jogger with a young gymnast.

•           Muscular– tendinours junction is the most common size of injury resulting from an sufficient flexibility. Muscle can lengthen about 20%. Tendons only 2 – 3%.

Do Not Bounce.

Bouncing can tear or damage your muscles. Once stretched your body is more prepared for the warm up, conditioning phase and cool down, and stretching after the cool down maintains flexibility and balance, and reduces soreness.

GOLDEN RULES OR FLEXIBILITY

1. Stretch to the point of discomfort, not pain.

2. Breath normally, relax and listen to your body

3. Hold for a minim of 15 seconds or longer. Do Not Bounce!

4. If stretching is painful or no improvements. Seek expert advice