Amateur and some inexperienced athletes often overlook the significance of stretching. It is not only an essential part of a warm-up but should be employed during your cool-down and applied when you’re relaxing. Frequently, I see people come through the doors and run straight onto court without a fleeting thought of stretching or warming up; this is without a doubt a contributory factor as why so many injuries occur.
Stretching plays an important role in every sportsman’s/sportswomen’s training programme.When performed consistently, stretching exercises can help increase the range of motion of a joint (reducing the risk of muscle and tendon tears during competitive activity), relieve muscle tightness and stiffness, increase localised blood flow to the muscles being stretched and help to reduce the severity of DOMS (Delayed Onset Muscle Soreness).
Stretching is most beneficial when the body is warm and muscles are pliable. To get the most effect, hold each stretch until you feel a slight pulling in the muscle (but no pain). As you hold the stretch the muscle will relax, meaning you can gradually increase the stretch until you feel the same slight pull. Hold this position until you feel no further increase.
Stretching as part of your cool down is vital to muscle strength and integrity. However, your body can quickly adapt to a stretching routine (much like any exercise programme), making it important to vary your stretching exercises to ease muscle pain, soreness and stiffness.
Cooling down is important after intense physical exertion as it helps bring your heart rate down to a calmer state and relax the muscles from tension after activity. Your muscles will be warmed up after exercise, making them more elastic and pliable and meaning you will also see increased benefits in flexibility. If you try a mix of dynamic stretching you are likely to experience a decrease in next-day soreness in your hamstrings, quads and calves.
Stretching plays an important role in every sportsman’s/sportswomen’s training programme.When performed consistently, stretching exercises can help increase the range of motion of a joint (reducing the risk of muscle and tendon tears during competitive activity), relieve muscle tightness and stiffness, increase localised blood flow to the muscles being stretched and help to reduce the severity of DOMS (Delayed Onset Muscle Soreness).
Stretching is most beneficial when the body is warm and muscles are pliable. To get the most effect, hold each stretch until you feel a slight pulling in the muscle (but no pain). As you hold the stretch the muscle will relax, meaning you can gradually increase the stretch until you feel the same slight pull. Hold this position until you feel no further increase.
Stretching as part of your cool down is vital to muscle strength and integrity. However, your body can quickly adapt to a stretching routine (much like any exercise programme), making it important to vary your stretching exercises to ease muscle pain, soreness and stiffness.
Cooling down is important after intense physical exertion as it helps bring your heart rate down to a calmer state and relax the muscles from tension after activity. Your muscles will be warmed up after exercise, making them more elastic and pliable and meaning you will also see increased benefits in flexibility. If you try a mix of dynamic stretching you are likely to experience a decrease in next-day soreness in your hamstrings, quads and calves.