Stretching
Here are some useful hints and tips to stretching successfully.
Stretch ONLY to the Point of Tension.
Stretching can be painful, if over pushed, however it can be just as pleasurable and rewarding and here are a few ways to make it just that.
The main thing is to relax!
Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching. Let me explain why...
When the muscles and tendons are stretched to the point of pain, the body employs a defence mechanism called the 'inverse stretch reflex'. This is the body's safety measure to prevent serious damage occurring to the muscles and tendons. The 'stretch reflex' protects the muscles and tendons by contracting them, thereby preventing them from being stretched.
Breathe!
NEVER 'bounce' your stretches. Keep it calm and relax and remember to BREATHE! Many people unconsciously hold their breath while stretching. This causes tension in your muscles, which in turn makes it very difficult to stretch. Breathe slowly and easily as this will promote blood flow which will increase the delivery of oxygen and nutrients to your muscles. Breathing slowly and easily also helps to relax your muscles, which makes stretching easier and more beneficial.
Never push yourself beyond what is comfortable. Only stretch to the point where you can feel tension in your muscles. This way, you'll avoid injury and get the maximum benefits from your stretching.
10 Second Rule
Use the 10 second rule, only stretch to the point of tension, hold the stretch for 10 seconds, relax, then repeat. After you've done this a few times you will find that you may be able to extend a little further and improve your flexibility - without tearing your muscles, excessive aching or PAIN!
Warm Up before stretching
Always stretch before any form of exercise or dance activity. Ensuring that you have warmed up previous to that. By warming up prior to stretching, you are increasing muscle temperature and helping to make the muscles loose, supple and pliable. This will prevent any form of injury. It is also very useful to stretch after exercise as this will prevent tight muscles and delayed muscle soreness, which usually accompanies strenuous exercise.