Stretching Exercise - Flexibility and Benefits of Muscle Stretching

Stretching is one of the most essential exercises to increase flexibility and reduce injuries. Stretching can be a complimentary exercise before and after aerobic exercise or can be done isolatedly. There are various types of stretching exercises.

Static stretching and Dynamic stretching.

In Static Stretches a muscle is slowly stretched and held in the lengthened position for a period of time. Each specific stretch position is held for 10 to 30 seconds. During this one focuses on the muscle being stretched. The feeling of the slight tension in the stretching muscle should slowly subside. Then one stretches a bit further until the mild tension is felt again. There should be never any pain.

In Dynamic Stretching, the muscles are stretched, while in motion. Dynamic stretch is a controlled form of rehearsal of the specific movements, which are to follow in a work out or in a sporting activity. Dynamic stretches are performed after static stretches. For e.g. a person before playing tennis will do warm up, static stretches and then dynamic stretches before starting the game. The Dynamic stretches will include slow forehand and backhand movements and overhead movements, similar to what is to follow.

Following are set of stretching exercise

Ideally, one must follow a sequence of stretching exercises, so that, all the muscles are stretched without missing any.

STRETCHING EXERCISES

Calf stretch: To stretch your left calf take your right foot forward and lean forward. Both feet pointing straight ahead bend your right knee and feel the stretch in your left calf. Keep your left heel touching the ground all the time.

Shin stretch (toe drag): To stretch the front muscles of the left leg, step forward with your right leg, keep your right knee flexed. Rest the toes of your left foot on the ground and feel the stretch in the front muscles of your left leg as you gently drag your toes ahead.

Hamstring stretch: Sit on the ground with your knees straight, bend forward and try to touch your toes without bending your knees. Alternative method is standing with your legs crossed bend forward and try touching your toes. Do not make any jerking movements and stop if it hurts.

Hamstring stretch can also be performed standing and bending forward.

Groin stretch: Sit on the ground and do a Namaste with your feet. Gradually bring this namaste closer to you. You could stretch your adductors by performing a side lunge as shown in the figure.

Quadriceps stretch: To stretch your left quadriceps, stand erect, grab your left foot and bring it up behind your buttock. This is the stork position, which stretches the front of your thigh.

Gluteal stretch or buttock stretch: To stretch your left buttock standing erect grab your left knee with your left hand and try to bring the knee close to your abdomen as you flex your hip.

Lower back side bends: To stretch the sides the lower spine is bent sideways and lateral flexion is achieved. Standing erect with arms by your sides bend sideways to your left till your left hand goes beyond your knee.

Spinal rotations: To achieve rotational flexibility stand erect, raise both your arms outwards till they are level with your shoulders. Now turn your body and try to look behind you.

Abdominal stretch: Kneel down and rest your buttocks on your heels and lean your body backward to feel a stretch in the abdomen. With practice you could fully stretch your abdominal muscles by touching your back and shoulders to the ground.

Upper back: To stretch the upper back hug yourself tightly by crossing your arms in front of you and holding your upper torso. Now bend your head downwards and feel the upper back stretch.

Pectoral stretch: Clasp your hands behind your back. Now try to take them as far behind as possible. This enables you to stretch your chest muscles.

Triceps stretch: First bend your elbow fully. Now raise your arm up till it almost touches your ear. With your other hand grab the elbow and pull it backwards.

Total upper extremity stretch: Intertwine your fingers of both hands. Stretch your hands forwards. Now raise your hands in front of you as high as possible. You must feel the stretch in your forearms, arms, shoulders and upper back as you slowly raise both your upper extremities up.

Neck: The neck is stretched in three movements. First is the flexion and extension movement where you look up and then gradually tilt your head downwards. Turning the head to either side performs side turns. Trying to touch your ear to the shoulders on either side performs side tilts. PRECAUTIONS

At no point in stretching, there should be any pain. We must halt the movement if any uncomfortable sensation is felt. If stretches are accompanied by music, make sure that there is no rhythm to the music. There are instances where one gets carried away by the rhythm and jerks are applied while stretching which result in muscle strains and other injuries. Always warm up before stretching.

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