Introduction

Stretching is the most effective method to enhance flexibility. It involves placing a muscle group in its longest, stretched position and maintaining moderate sustained tension. Stretching may be performed as part of both training and rehabilitation programs.

The aim of a stretching routine is to maintain, develop or restore muscles and tendons to their optimal lengths. This is important as many injuries are sustained as a result of tight muscles and tendons producing abnormal stresses on the musculo-skeletal system.

Regular stretching can improve flexibility as a result of:

• reduced muscle tension
• increased muscle relaxation
• enhanced circulation
• increased muscle and tendon length
• increased range of motion and suppleness

Stretching exercises should be performed before and after training sessions and matches. A mild warm up should precede stretching to increase muscle temperature and blood flow to the muscle tissue and will enable a more beneficial stretching effect to be achieved.

Advisory notes:

• do not bounce
• breathe slowly, deeply and easily, don't stretch to the point where breathing becomes unnatural
• don't over-stretch
• hold a stretch in a comfortable position, tension should subside as you hold
• concentrate on the area being stretched, so that if an increase in tension is felt, it can be relaxed.

Warm Up

The warm up ensures that the body is given time to prepare and adjust in readiness for the stretching exercises, therefore always warm up prior to undertaking stretching exercises. A light 3-5 minute jog (or similar activity) should be enough to raise the body temperature and cause a light sweat.