Stretching is the most underrated & underestimated part of exercise. We warm up, we workout, we train hard but then we just neglect that part where we also need to stretch to finish the whole workout and gain all the benefits.

The reasons for stretching are:
-To increase the range of movement of your joints
-It decreases the tension in the muscle
-It enhances good & correct posture
-It decreases the chances of injury by increasing blood flow to the muscles
-It takes the stress off the joint
-It decreases muscle spasms
-It may also assist with increases in muscular strength

*One thing to remember is that stretching does not reduce DELAYED ONSET MUSCLE SORENESS after exercise.

Here are a few types of stretches that you could use before and after your workouts.

Type 1 – Active Stretches:
This involves taking the joint through the full range of movement. This is more applied during the specific warm up stage of exercise preparation. These types of stretches are great during or after the warm up because this also helps blood flow to circulate around your body to the main muscle groups & helps lubricates the joints to prepare for a good solid workout. Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. Active stretching increases active flexibility. You should hold your Active stretches for at least 10-15seconds, but it can be a little challenging or difficult to hold for that time but go to your full potential of the stretch.

Inner Thigh Stretch
Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.

Hip Flexor Stretch
Lunge position focusing on the back leg – to increase stretch extend arm up that’s on the same side as the back leg – so right leg back, right arm up.

Calf Stretch
On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.

Tybe B – Passive or Static Stretches:
A passive or static stretch is one where you gradually ease into the stretch position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the “apparatus” that you use to maintain your extended position). The amount of time a static stretch is held may be anything from 6 seconds to 2 minutes.

Hamstring Stretch
Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs

Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90-degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

About the Author

Jason is a Christchurch based R.E.P.S Registered personal trainer and a graduate of the NZ College of Fitness. He has been a former NZ 7’s representative and professional rugby player. He trains his clients from his studio on Waltham Road.