Building strength, balance, power and grace from within
Stretching Tips
1. Always stretch when your muscles are warm. You will gain more flexibility and it is safer than stretching a cold muscle.
2. You should never feel pain when stretching. You should feel a gentle stretch.
3. Hold your stretches for 20-30 seconds.
4. Repeat stretches 2-3 times per session.
5. Stretch 2-3 times per day to gain flexibility.
6. Stretch 1 time per day to maintain flexibility. When going through a growth spurt, you may need to increase the number of times you stretch per day.
7. Some studies suggest that stretching before a workout can weaken the muscle making it more vulnerable to injury. Better to do an active warm-up. *Note: If you need the mobility to perform a certain skill, however, you will need to stretch to avoid straining.
8. Maintain joint stability and muscular strength by strengthening the muscles you are stretching. Contract-Relax Stretching is a great technique which increases muscle length while maintaining the strength of that muscle.
9. I like to relax and exhale (breathe out) as I go into the stretch and inhale as I come out of the stretch.
10. Consult a strength and conditioning professional to assess flexibility and determine the best exercises for you. Also, learn the angles for greater range of motion.
General Stretches
Center Splits
Ease into it with some gentle stretches first!
Straddle Stretch with side bend
Now try the center splits-keep it painfree!
Right/Left Splits
Prepare First with some gentle, painfree stretches. Try to keep the back leg knee and foot facing downward for a better hip flexor stretch, or for more of a groin (inner thigh) stretch, allow back leg to turn out slightly.
Now try! Easy does it!
Follow the stretching tips above to stay injury free as you progress!!
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