Stretching.

There are a variety of opinions on stretching, from it is "unnecessary" to "it is essential to performance". I believe that stretching can help performance, particularly if your range of motion is limited, and if you are prone to injuries. However, stretching needs to be done correctly - or it can become the source of injury! I am of the opinion that it is better to stretch properly for 20 minutes or more, a few times (per week), than for a few minutes, more often.

You will find some stretches more important - generally the ones that you are worst at (due to tight muscles!). If you are doing strength work as well, stretching becomes more important. Generally strength training shortens muscles, further limiting your range of motion.

Below are a number of stretching exercises that you can perform. I recommend holding a stretch for a minimum of 15-20 seconds, then increasing the stretch, and holding for a further 15-20 seconds. You should find that the muscles relax a little after the initial 15-20sec, and allows you to stretch further.

Basic stretches.

1. Hamstring stretch 1	One leg in front, the other to with heel in toward groin. Try to bring your stomach onto your thigh of the extended leg. Don't curl your head down - keep looking forward.
2. Hamstring/calf stretch 2	Both feet in front, and bring your stomach to your thighs. Keep head up. Pull toes back toward you to incorporate more calf stretch.
3. Quadriceps stretch	Standing on one leg, with non-standing leg foot to bum. Move bent leg knee back as far as you can.
4. Calf stretch	Standing against a wall, with one leg back and one forward. Rear leg is straight. Move the rear leg back further (or lean further forward) to get more stretch. Alternate: Same stretch but with the rear leg bent. This will stretch lower in the calf.
5. Ankle stretch	Sitting with both legs in front, point your toes.
6. Basic glut	lye on back with one leg straight, and bring one leg up to you chest - with the knee bent.
7. IT Band stretch	Lye on your back, with one leg straight and one leg bent at 90 degrees. Pull the bent leg across your body (right leg is pulled to the left side).
8. Hip-Glut stretch	Start sitting with knees bend and arms back supporting your upper body. cross one leg over, so the ankle is on the knee of the leg still on the ground. More torso closer to legs to get more stretch.
9. lat/ deltoid/ triceps	Put your hand behind your head - toward the opposite shoulder. Use the other arm to pull the elbow toward the other shoulder (i.e. Right elbow is pulled toward left shoulder and visa versa). Alternate: to get more triceps stretch - put the hand of the arm being stretched, between that shoulder and your head.
10. Pectoral/ shoulder	Place hand on wall slightly above shoulder height. Twist torso forward, so that your arm is behind you.
11. Lat-deltoid	With both hands together and above your head, lean forward against the wall. Keep your arms straight and lean further forward for more stretch.
12. Wrist	Kneel on the ground with hands in front of your shoulders, and fingers pointing back. Keep palms on the ground and rock back for more stretch.

For more information contact: Tony