'No pain. No gain.' No way.
"No pain. No gain." is the credo of many sports people and their coaches, but it's not necessarily a healthy or safe one. You can cause an injury if you stretch beyond the point of pain. The same goes for holding a painful stretch.
The aim of regular proper stretching exercises is to improve your flexibility and making the muscles less tight and therefore less prone to injury. Regular stretching can also feel good and be a very relaxing part of your day.
Tips for stretching
* To help prevent injury it's important to focus on maintaining a good level of flexibility for your activity level.
* Different sports and activities use different muscle groups, so focus on stretching the muscle groups that you are most likely to use.
- Start slowly. Stretching hard to quickly can lead to unwanted injuries, like over-stretching and stretching a cold muscle can strain it.
- Hold each stretch for at least 30 seconds. It takes time to stretch your muscles safely. Remember to breathe during each stretch, never hold your breath.
- Make sure your also stretch after exercise. During a warm down you'll find your muscles are easier to stretch.
- Do not bounce as this can lead to trauma of the muscles which can heal as scar tissue and actually tighten the muscle. Tight muscles have an increased risk of injury.
A few basic stretches
Calf stretch
Step out with your left foot. Bend your left knee slightly and place your palms on your upper left thigh for support. Lean forward slightly while keeping your back straight. You should feel a gentle stretch in the calf of your right leg that's extended behind you. Repeat on the other side. Hold each stretch for approximately 15 seconds.
Hamstring stretch
Step out with your left foot and plant your heel on the floor with your toes pointed upwards. Bend your right knee slightly and place your palms on your upper right thigh for support keeping your back straight, lean forward slightly. You should feel a gentle stretch in the back of your upper left leg – the hamstring area. Repeat on the other side. Hold each stretch for approximately 30 seconds.
Hip flexor stretch
Step out with your left foot. Bend your left knee slightly and place your hands on your hips. Bend your right knee slightly and tighten your buttocks. Hold your abdominal muscles tight. You should feel a gentle stretch in the front of your hip. Repeat on the other side, holding each stretch for around 30 seconds.