Stretch and Stretching | The Podiatrist and yourfeetnz
Stretching properly is a little more technical than just swinging your leg over a park bench. There are methods and techniques that will maximize the benefits and minimize the risk of injury.
Which muscles should be stretch?
As a general rule; if it’s not tight and it’s not causing you any problems, you don’t need to stretch it. There are a few exceptions to this (such as athletes that require increased flexibility for their chosen sport), but for most people this is a wise rule to follow. So if you perform a stretch and you don’t feel any tension in the target muscle group, this would indicate that you’re not tight in that area.
As you start to notice which muscles are tight and which muscles aren’t, aim to create a balance of flexibility between the front of your body and the back of your body, and the left side of your body and the right side of your body.
For example, if you notice that your right hamstring muscles are tighter than your left hamstrings muscles, work on the right hamstring muscles until you have even flexibility in both
When to Stretch?
Most people understand the importance of stretching as part of a warm-up or cool-down, but when else should you stretch? Stretch periodically throughout the entire day. It is a great way to stay loose and to help ease the stress of everyday life. One of the most productive ways to utilize time is to stretch while watching television. Start with five minutes of marching or jogging on the spot then take a seat on the floor in front of the television and start stretching.
Should I Stretch Every Day?
Firstly, we need to make a distinction between doing a few gentle stretches and doing a more intense flexibility training session. Take regular “Stretch Breaks” throughout the day to keep loose and limber. However, a more intense flexibility training session is another thing altogether.
Hold, Count, Repeat
For Static and Passive stretching, some text will say that holding a stretch for as little as ten seconds is enough. This is a bare minimum. Ten seconds is only just enough time for the muscles to relax and start to lengthen. For any real improvement to flexibility, each stretch should be held for at least twenty to thirty seconds, and repeated at least two or three times.
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Posted on April 7, 2014, in Contact a Podiatrist, What is a Podiatrist, Your feet and tagged ankle and foot exercises, arch pain, arch support, arch supports, Athletic shoe, auckland podiatrist, auckland podiatrists, auckland podiatry clinic, Caron Orelowitz, Child, childrens feet, feet, foot clinic, foot muscles, heel pain, injury, injury prevention, inserts, muscles, orthotics, painful feet, plantar fasciitis, Podiatrist, podiatrists, podiatry, pronation, remuera podiatry, running, stretch, stretching, The Podiatrist, toes, walking, your feet. Bookmark the permalink. Leave a comment.