Stretching
- Stretching can help muscles to remain flexible, improving muscle coordination and function.
- Stiff muscles cannot work at their full extension, and so affects your training results.
General Effects of Stretching:
Mobility
- Stretching can help to keep the range of motion in a muscle group.
- Patients with low back pain can sometimes experience an immediate pain reduction if the hamstrings and hip muscles are stretched.
Injury Prevention
- A muscle that is not working in its full range of motion performs less effectively.
- Stretching can help you to maintain full mobility and flexibility.
Recovery
Stretching promotes faster recovery after exercise. You may experience less pain and stiffness after workouts if you stretch.
- Consult a Physiotherapist or personal trainer to design your own stretching program. Make stretching a part of your training by including it in the warm-up or cool down portion.
- Never stretch ligaments! The function of the ligaments is to stabilize and support the joints. Stretching will put unnecessary strain on them which might cause an instability.
Finger Flexors
- Bend the wrist upwards, using your other hand.
- Stretch and hold for 20 seconds and repeat twice
Finger Extensors
- Bend the wrist downwards, using your other hand.
- Stretch and hold for 20 seconds and repeat twice.
Elbow/Forearm
- Put the hands together. Bend the wrist on the upper arm downwards and then slightly into rotation.
- The stretch should be felt over the upper part of the arm.
- Hold for 10–20 seconds and repeat twice
Elbow
- Raise the arm until the elbow is next to the ear and the hand is over the opposite shoulder blade.
- Grasp the tip of the elbow with the other hand and pull the elbow behind the head.
- Hold 10-20 seconds and repeat 2–3 times.
Shoulder and upper arm
- Rotate the arm to the side. Support it with the other arm.
- The stretch should be felt on the back of the upper arm and shoulder.
- Hold 10–20 seconds and repeat 2–3 times.
Chest
- Bend the elbow at a 90 degree angle and support the lower arm against the wall.
- Move the upper body forward. The stretch should be felt over the front of the chest.
- Hold 10–20 seconds and repeat 2–3 times.
