Here is a quick discussion on the do’s and don’ts of stretching:

Don’t bounce while stretching.

Hold each stretch for at least 15 seconds but preferably up to 30 seconds.

Don’t stretch past the point of resistance. You should feel the tension but it shouldn’t be painful.

Benefits of Stretching

Stretching will help with muscle soreness, increase your recovery, increase athletic performance, and will help to prevent injuries.

When to Stretch

Before Exercise

If you are going for a steady run or walk or jog, I think it’s OK if you just do a few light stretches (6-7 seconds) of the quads, hamstrings and calves and then proceed with your training. As you run, your body will start to loosen up. If for some reason it doesn’t, stop and stretch again for longer this time. If you are going to be doing a hard run or race, you need to warm the muscles up first with a jog for 5-10 minutes and then stop and stretch properly. Go through your whole stretching routine. Stretching is very important before your hard training session begins. You then proceed with a few fast strides and then you’re ready to go. The faster you have to run, the more you have to stretch. For example a mile race requires a lot more stretching time than a 5k or 10k race.

After Exercise

Go through your stretching routine properly as you will get a very good improvement in your recovery time. If you don’t stretch, you’ll be stiff (tight) most of the day and before your next training session.

Here are some examples of stretches:

Hamstring

Have stretching leg out straight in front.

Bend upper body with hands out stretched reaching for your toes. Check Picture.

Quads/thighs

Bring heel to buttocks while standing up tall.

Knees together and pelvis tilted forward.

Adductor Stretch:

While seated, bend your knees drawing your ankles up as close to the buttocks as possible. Put the soles of your feet together while lowering your knees outward to stretch the inside of the thighs. Hold your ankles while applying downward pressure with the elbows to the inside of the knees will increase the stretch.

Hip Flexor

Place one foot flat on the floor in front of you.

Then slowly push other leg back so that your leg is stretched out behind you.

Then tilt your pelvis forward and lean into the stretch.

Long Calf

Short Calf

Iliotibial Band (ITB)

Cross legs/feet over,

Bend to the side from the hip, keeping the body straight

Lean forward towards wall