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Stretching

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Dynamic and Static Stretching

Stretching increases range of motion and flexibility by lengthening soft tissues such as muscles and ligaments. It promotes fluid movements during athletic performance, decreases soreness and minimizes injury. Stretching or flexibility training should be based on the individual needs and physical demands of the athlete's activities. Dynamic stretching should be used as part of a warm up routine before any athletic event. An active warm up of swimming, jogging, or cycling for about 5-10 minutes at a low to moderate intensity shold be followed by dynamic stretching.

After athletic performance, static stretching as a maintenance stretching program will also help reduce your risk of injury.

Dynamic stretching involves active tightening of muscles to move joints through their full range of motion. Functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. This from of stretching can improve speed, agility, and acceleration.

Benefits of Stretching

When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include:

     •     enhanced physical fitness

     •     enhanced ability to learn and perform skilled movements

     •     increased mental and physical relaxation

     •     enhanced development of body awareness

     •     reduced risk of injury to joints, muscles, and tendons

     •     reduced muscular soreness

     •     reduced muscular tension

     •     increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues

Stretching Mistakes

     •     improper warm-up

     •     inadequate rest between workouts

     •     overstretching

     •     performing the wrong exercises

     •     performing exercises in the wrong (or sub-optimal) sequence