24/10/2018
Often I have clients asking me what stretches should they be doing and when. So I thought I would share a few with you and some advice on when and why we should stretch!
Before training
- focus on dynamic stretches
- warning the muscles
- increasing flexibility and elasticity
- reducing injury risk
-warming up motor neurons to improve muscle activation
After training
- focus on static stretches
- holding for 20-30sec
- returning muscles to pre-exercise length
- improving muscle flexibility
- chance to mentally reflect on the session
Reasons for not performing static stretches at the beginning of the session
- muscles are cold and inelastic
- increased risk of injury
(think of a cold elastic band, it is not yet warm and stretchy and more likely to snap!)
-static stretches can cause reductions in strength
Recommendations:
1. Stretch appropriately before and after ever training session (5-10 mins total)
- dynamic stretches 20 repetitions
- static stretches 20-30sec hold
2. Focus on main muscle groups in the warm up and the smaller muscles isolated in the training session.
3. Foam roll after your session/ in the evenings
For more information or questions please get in touch and I will be happy to help!
