Why Stretch?

Stretching should be a part of your life.  Regular stretching will help with the following:

·        reduce muscle tightness

·        help coordination via easier/freer mobility

·        increase range of motion

·        reduce risk of injury

·        promote circulation

Stretching can be done almost any time you feel like it.  The only time I discourage people from stretching is first thing in the morning before you get out of bed, (at least walk around the house once or eat breakfast etc. before stretching in the morning).

How to Stretch

The correct way to stretch is to hold the stretch in a relaxed, sustained manner with your attention focused on the muscle being stretched.  The incorrect way is to bounce up and down or stretch to the point of pain.

Hold a stretch for 15-30 seconds with a comfortable “pulling” sensation.  Stretch both sides i.e. both hamstrings, both shoulders.  Stretch each side 3 to 5 times.  Each repetition you may find you can stretch a bit further.  Breathing should be slow and rhythmical.

Recently there has been some controversy about whether to stretch or not and when to stretch.

The best research indicates during your warm up, increase your body temperature first (i.e. jog, stationary bike, jumping jacks etc.) for 5-10 minutes.  At this point you are safe to do your stretches.  Post-exercise is a good time to do a few key stretches as well.  If you are interested in stretching as a lifestyle decision and not just before sports. I would suggest stretching in the mid-morning and anytime after when your body temperature and circulation are optimal.

If you are not sure or confident about what stretches to do, ask a qualified health care provider for a customized or sport-specific program.  Do not guess or begin without help.

The following are a variety of stretches that may be of benefit to you.  If you have any questions, please feel free to email me at info@drwhite.ca .