Hi and welcome to this week’s stretch of the week, the first of the New Year. This year’s stretching is going to be a little different. Previously we have discussed individual static stretches and PNF stretches in relation to individual and grouped muscles, now it’s time to put them together to create dynamic stretching regimes for individual sports/exercise. These blogs, starting next week, will include both static stretches and PNF stretches that will work in harmony to affectively stretch specific muscles used in each sport. Obviously we cannot include every stretch required for a specific sport instead this blog will aim to cover the main stretches used and maybe a few you may not have thought of previously.

Stretching stimulates local circulation which increases the blood streams ability to remove metabolic waste and deliver oxygen and nutrition to the muscles. This helps keep your muscles and soft tissues supple and healthy which in turn helps you do the things you do all day, every day and live a happier, healthier, easier life.

As we know PNF stands for proprioceptive neuromuscular facilitation and is a complex and highly effect physical therapy technique. It’s a method of using isometric contractions prior to the stretch to achieve a greater result and is generally done passively or with the help of a partner. Facilitated stretching can dramatically increase muscle flexibility quickly primarily because of the use of several built-in neurological mechanisms to optimize the muscles own lengthening ability.

There are a few important safety tips when doing both simple stretches and PNF stretching.

·         Use a wide stance to maintain balance and stability.

·         Keep spine lengthened.

·         Avoid unnecessary twisting or bending whilst stretching.

·         STOP immediately if there is pain.

·         An effective stretch session will involve completing each stretch about 3 times.

·         Never stretch an injury, or damaged muscles, tendons, etc.

·         Warm-up prior to stretching.

·         Stretch before and after exercise or heavy physical activity.

·         Breathe slowly and easily during the stretches.

·         Stretch only to the point of tension - never 'bounce' or apply ballistic aspects to your stretches.

·         Stretch all major muscles, and their opposing muscles, gently and slowly.

Here at hands from heaven why try to provide you with as much information as possible but of course if you have any further suggestion on stretching for a particular sport please comment and don’t be shy. Also if you have any questions about stretching please don’t hesitate to ask, we endeavor to answer all of your questions to help keep you in the best possible health. Let us know if you have specific sport you are interested in that we haven’t covered and we’d be only too happy to create a blog about it for you. Have a wonderful 2012 and happy stretching.