Guidelines for stretching

Guidelines for stretching

Neeraj Mehta

Concentrate on maintaining correct body alignment – stretching a muscle to its functional long point within longitudinal line with lumber section of the vertebral column extended.

Concentrate on the release-recovery phase pattern.  Maintaining the correct alignment and breathing technique will assist in the support of the lumber region.

Take note of the stretching pattern and duration of the stretch being held.  The duration of the stretch during warm-up should be from 4 – 32 counts.

Major muscle groups to be stretched: Erector spinae, iliopsoas, the adductors, quadriceps, hamstrings, the gastrocnemius and the hip flexors.

Apply the correct technique when stretching.  Emphasis is placed on diaphragmatic breathing and relaxation.  Attempt to apply a slow, controlled and progressive approach to achieve a better stretch.  When reaching the desired range, relax in that position before attempting to increase the range.  During the actual movement, the assistance of the contracted abdominals will support the limber region in maintaining the required body alignment.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

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