Why should I stretch?

Stretching lengthens muscle fibres, which extends your flexibility and Range of Motion (ROM), helping you move with ease. For example a person who has osteoporosis in the joints is unable to lift their arms above their shoulders due to joint pain.

Stretching helps to improve these restricting movements and enable people to move beyond this barrier without pain. Besides being extremely relaxing, research has demonstrated the positive effect on preventing muscular injuries and also in injury treatment. Stretching helps promote blood circulation to the muscles, ‘warming’ them up for exercise so that they are not too stiff. 

What types of stretches are there?

There are 2 main types of stretches that you should be familiar with, these are Dynamic and Static.      

      Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching consists of controlled (gentle) leg and arm swings that take you to the limits of your range of motion. Dynamic movements are the best way to prepare your body for dynamic workouts and should be included in the warm-up phase prior to exercise.     

      Static Stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position for about 30 seconds. Static stretches help to loosen tight muscles after a workout and should be done in the cool-down phase. Static stretching is also useful in helping to improve general flexibility and ROM. 

How do I stretch?

Stretching should always be relaxing with your breathing slow, rhythmical and under control. Do not hold your breath while stretching. If a stretch position inhibits your natural breathing pattern, then you are obviously not relaxed. Just ease up on the stretch so you can breathe naturally.      

Depending on the reason for stretching you should never rush stretching exercises as they are important in preparing your body for exercises and improving flexibility.      

If you do not stretch properly there is a greater chance of experiencing tight and sore muscles, and even a muscular injury. Always make sure when stretching that you allow at least 30 seconds for each stretching exercise.   

STATIC STRETCHES - (HOLD 30 SECONDS) 

Rear Calf (Gastrocnemius Muscle) Stretch

Stand as shown with your back leg straight and heel down. Move you hips forward until you feel a stretch in your calf. 

Hold position 30 seconds, DO NOT bounce. 

Change Sides after you are done.

Soleus and Posterior Tibialis (Front Calf) Muscle stretch

Stand on a step near the bottom of your stairs. Put your weight on the ball of one foot and slowly lower that heel until you feel your calf muscle stretching. If you need to hold onto something such as a rail for balance this is acceptable.

Hold position 30 seconds, DO NOT bounce.

Change Sides after you are done.

Standing Quadriceps Stretch

To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks. Keep your back straight and not allow the knee to drift forward ahead of the stance leg.

Hold position 30 seconds, DO NOT bounce.

Change Sides after you are done.

Toe Curls with Towel

To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it towards you.

Stretch one foot at a time.

Change Sides after you are done. 
 

Toe Extension

While sitting, grasp your toes and gently pull them towards you until you feel a stretch in the arch of your foot.

Hold position 30 seconds.

Change Sides after you are done.

Standing Hamstring Stretch 

Start by putting your foot on a waist-high stationary object and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring.

Hold position 30 seconds, DO NOT bounce.

Change Sides after you are done.

Hip Flexor Stretch

Kneel on both knees, step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh. Slide your back leg behind until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee. Hold position 30 seconds, DO NOT bounce. Change Sides after you are done.

For more stretching exercises please visit the Links section at the top right corner of the page then click either Sporting or General Stretches for a range of stretches suitable to your needs. There are also interactive videos that can be watched under the ‘Videos’ tab in Links.

Podiatrist Recommends: “Prem’s Walk’

Walking on the sand in multi-directional patterns (i.e. backwards, forwards and sideways—crab walk) can help improve mobility, strength, coordination and activates multiple muscle groups not  always utilised. Walking on the sand also helps avoid the jarring impact on the body and helps reduce any tension in the muscles. Stretching on the beach is also beneficial and encouraged.