Now that you’re well into your Biggest Loser Club plan, you’ll know just why cardio and resistance training is so important for your mind and body. However, did you know that stretching is just as important? We reveal how a good stretch can improve your performance, avoid injury and generally relieve stress.
Why stretch?
Physiotherapist with Body Logic Physiotherapy and Australian Women’s Hockey Fiona Chromiak says, “It’s a fact that whenever you exercise muscles can get tighter. Tight muscles can put stress on the joints, so loosening them by stretching regularly helps them to relax and your body will find it easier to go through a better range of movements.”
Stretching is also said to aid balance and mobility, and improve circulation and blood flow to your muscles. Whether it can help you recover from an injury depends upon the type of injury. “If it is an injury where the muscles have ‘overstretched’ because of exercise then improving movement can help," says Fiona. "However stretching can’t help injury after something like a fall or an ankle injury."
As well as having physical benefits, stretching could also improve your mood. “Generally speaking, stretching can be a great stress reliever. Practice stretching and you’ll relax the tense muscles that often come hand-in-hand with stress,” reveals Fiona.
When to stretch
Stretching cold muscles could trigger an injury, so warm up with walking or do a favourite exercise at low intensity for five to 10 minutes before stretching.
Post-exercise stretching is a good idea as your muscles are already warm and are very receptive. Try to include a five-minute stretch after every cardio or strength training session.
If your exercise regime hasn’t got up to speed yet, opt for three or more stretching sessions per week to help keep flexibility levels high.
If you have a problem area, like tightness in the back of your legs, you might want to stretch more often, perhaps first thing in the morning before the start of each day or whenever you feel stiff and need to release some muscle tightness.
Safe stretching
There are many stretching exercises to choose from, especially for major muscle groups such as the calves, thighs, hips, lower back, neck and shoulders.
You’ll find some stretching ideas in our stretching guide but when you do them remember the following to ensure you're stretching safely and correctly.
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Take your time. Hold each stretch for around 30 seconds then repeat on the other side. Do three or four repetitions and remember to breathe; don't hold your breath while you're stretching.
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Keep it safe. You should feel some tension as you stretch, but no pain; pain is a sign that you've gone too far. Release the stretch to the point where you don't feel any soreness and then hold the stretch. If you have a chronic condition or injury, you may need to alter your approach to stretching. Stretching a strained muscle, for example, can cause further damage. Discuss your needs with your doctor or a physiotherapist for the best way to stretch.
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Don’t bounce. Do each stretch at least once and hold the stretch steady. Don’t jiggle or bounce as this could cause small tears in the muscle and the resulting scar tissue could make you less flexible and more prone to pain.
If you experience pain when stretching for more than a couple of days, Fiona Chromiak advises you to get professional advice from a qualified physiotherapist. Log onto www.physiotherapy.asn.au and click 'Find a Physio' to discover more.