STRETCHING Stretching is a highly important part of all exercise programs, yet much neglected by most people. Why? Because we all want to be leaner, fitter and stronger and by the time we have done the exercise we need to do there is no time left for stretching. The majority do not see stretching as a priority. However the same people will continually complain about their tight & sore lower back, their lack of flexibility and their ongoing battle with niggly injuries. When looking at any health, fitness and strength program, to exclude stretching and flexibility work would be a major oversight. It would quite possibly jeopardise the long-term effectiveness of the program. A commitment to spend 10-15 minutes stretching 2-3 times per week and/or 5 minutes each day (See Stretch Express) will create benefits that will make your exercise more effective, your body more supple and your life more enjoyable. The best time to stretch your body is after exercise. This is because the muscles are already warm and more pliable and can therefore be moved further into positions where a long-term benefit can result. Before exercise, warming up is important but it doesn t necessarily need to include stretching. Whether you stretch or not depends on the types and intensity of the exercise. It also depends on your psychological need to feel fully prepared to exercise. The stretching program I am about to suggest includes seven exercises. Only three of them should be done every session, the remaining four stretches need only be done after exercise using those specific muscles. I will make recommendations for when each stretch should be used. Each stretch needs to be performed correctly. Like all strength exercises the technique is a priority to ensure full effect and prevent injuries. All stretches must be held at the point of stretching for a minimum time if it is to have an effect.
Once you have achieved the correct stretch position, the following procedure must be followed for each stretch: 1. Take a deep breath in. 2. As you breathe out move to the point of stretch. 3. Hold that position for 10-15 seconds. 4. Take in another deep breathe. 5. As you breathe out move even further into the stretch. 6. Hold for 10-15 seconds. 7. Repeat this one more time (i.e. three 10-15 second holds per stretch). 8. Come out of the stretch slowly using muscles other than those just stretched. 9. If you are tighter on one side than the other, do an extra 10-15 second hold on the tighter side. THE STRETCHES Lower Back Rotation 1. Sit on the floor with both legs straight out in front of you. 2. Bend your right leg and put your right foot on the other side of your left leg. 3. Wrap your left arm around your right knee. 4. Place your right hand on the floor, away from your body (as in diagram). 5. Turn your head and twist your torso to the right as you push your knee towards the left and hold. 6. Repeat on the other side. Do this stretch after every session.
Hip Flexors 1. Kneel on both knees. 2. Place your left foot forward, whilst remaining on your right knee. 3. Start with your right hip directly above your right heel. 4. Make sure your shoulders are back and your hips are square (i.e. facing forwards) 5. Contract your right gluteal and tuck your right hip under. This will initiate a stretch in the hip flexor. 6. Push forward through the hips, keeping your right gluteal tight & tucked, your body upright and your hips square. 7. Repeat with the right foot forward. Place a towel under the knee on the floor. Do this stretch after every exercise session. Gluteals 7. Sit on the floor with both legs straight out in front of you. 8. Bend your left leg and put your left foot on the other side of your right leg. 9. Wrap your right arm around your left leg and pull it into your chest. 10. Wrap your left arm tightly around your left leg and sit up bringing your shoulders back and square. 11. Repeat with the right leg. Do after every exercise session. Cobra 1. Lying comfortably face down on the floor. 2. Place hands palms flat on floor and directly underneath shoulders. 3. Squeeze butt cheeks together and draw belly button towards spine. 4. Keeping hips on the floor, push upper body away from floor. 5. Look up at the ceiling. 6. Hold for 10 seconds and return to relaxed position. 7. Shake hips gently side to side and repeat 3 times. Do after every exercise session.
Lying Cradle 1. Lying comfortably on your back. 2. Grab both knees and pull them into your chest. 3. Start gently rocking backwards and forwards. 4. As you feel comfortable start to Increase the rocking motion. 5. Breathing deeply in as you rock back and breathing out as you rock forward. 6. Rock for 30-60 seconds. Do after every exercise session Standing Quadriceps 1. Stand upright and lean against an immovable Object (e.g. the wall). 2. Lift your left foot to your buttocks and grab it with your left hand. 3. Activate your left gluteal and pull your left foot straight back and up. 4. Keep your shoulders back and your knees close together throughout the stretch. 5. Repeat with the right legs. Do this stretch after leg strength and any cardio that involves legs. Standing Hamstrings 1. Whilst standing raise your leg up onto a bar, chair, fence etc so that your foot is about waist height. 2. Keeping your leg as straight as possible and toe pointing straight up take your chest down towards your knee. 3. Keep your pelvis in a neutral position throughout. 4. Keeping toe back try to get your chest as close to your knee as possible. 5. You may raise or lower the height of your leg depending on where you are at. 6. Repeat with the other leg. Do this stretch after leg strength and any cardio that involves legs.
Chest and Bicep 1. Stand up straight and join your hands behind your back. 2. Keeping your arms straight life them away from your body a far as you can. Do this stretch after upper body strength work or cardio involving the upper body (i.e. swimming, skipping etc.) Triceps and Upper Back 1. Stand up straight with both arms by your side. 2. Reach your left arm straight up and drop your left hand behind your head. 3. Grab your left elbow with your right hand and pull it across behind your head. 4. Repeat with your right arm. Do this stretch after upper body strength work or cardio involving the upper body (i.e. swimming, skipping etc.) THE STRETCH EXPRESS If you are serious about your body then here is a suggestion for you: Every morning when you get out of bed hop on the 5 minute STRETCH EXPRESS. The STRETCH EXPRESS includes the first five stretches from the above list (Lower back rotation, Hip flexors, Gluteals, Cobra and Lying Cradle) which are the most crucial for overall wellbeing. Spend one minute only on each stretch That is 5 minutes. After a week feel the difference. ENJOY