How to Stretch. There are three methods of stretching: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static is the method recommended for the majority of athletes since it is the least likely to cause injury. Ballistic (bouncing) and PNF stretching are probably best reserved for a select few who are experienced with their use. To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each stretch of a particular muscle group seems to give more flexibility. A set of 3 to 5 stretches is probably good to get the maximum out of the routine. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups. Stretching should also be done after the workout. Cold packs can be applied to sore areas in those of you who are recovering from injuries. |
