One of the easiest ways to increase energy and improve athletic performance is stretching. Though often neglected, and misunderstood stretching plays a vital role in injury prevention, and heightened performance. Stretching is one thing that is common to every animal. Every animal stretches. Dogs, cats, birds, the apes, fish, we have all seen them stretch often. That is because they know that stretching is important. Don’t ask me how a snake stretches!
The benefits of stretching cannot be overemphasized; it:
- releases tight muscles.
- protects against injuries such as strains and sprains.
- prepares the body and mind for activity.
- increases blood flow and oxygen supply, therefore aids in handling stress.
- conditions the body for better performance
- improves flexibility and agility.
- makes for improved strength and speed, etc.
The objective of stretching is to relax muscles and release tension in various parts of the body. Muscles are repeatedly shortened when exercised. Stretching performed slowly and regularly help reverse this shortening and release tension. Here are The Bushman’s “rules” to the stretching game:
- Never stretch a cold muscle. Always warm up before stretching to allow blood to flow into the areas to be stretched. Dr Bill Holcomb, professor of athletic training at the University of Nevada, Las Vegas puts it like this “Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band”. A five-minute brisk walk or jog should do.
- Do dynamic stretch before exercise, and static stretch after exercise. The slow Yoga type movements, knee lifts, butt kicks, and waist rotations are good before exercise or sport, while the static hold-and-breath-deeply-for-15 minute-stretch are more applicable after exercise.
- Start with the simple stretches like holding your arms over head. Simple does not translate into less effective when it comes to stretching.
- Never stretch to the point of pain. You should feel a stretch not pain. When you feel pain, you are probably hurting yourself.
- Do stretches that are applicable to you. Learn stretches particular to your sport or physical activity. Think of the movements involved and do stretches similar to them.
- Start slowly and gently. The key is slow controlled movements. Martial arts such as Tai Chi and Yoga make excellent stretch regimens.
- Be sure to feel the stretch in the area that is stretched. Feeling stretch or pain in areas not stretched may mean you should stop. Try not to push or bounce the stretch, it exposes you to injury.
- Concentrate on your core (mid section - stomach and lower back areas). It increases blood flow to extremities, and so helps with feeling drained.
- Stretch all major muscle groups: arms, back, hips, hamstrings, quads, calves, to ensure total body conditioning.
- Never hold your breath when you stretch. Breathing deeply ensures proper stretching and better results.
See some stretch examples: http://www.webmd.com/hw-popup/stretches