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STRETCHING
Stretching promotes flexibility, which in turn improves agility and reduces the
risk of injury to muscles, tendons and ligaments. Stretching both before and
after a competition or training session workout is appropriate, however as noted
by researchers stretching is NOT a substitute for proper warm up
procedures.
There are four commonly recognized categories of stretching techniques:
Ballistic stretching involves movements such as bouncing or
bobbing to attain a greater range of motion and stretch. Although this method
may improve flexibility, it often forces a muscle to stretch too far and may
result in an injury. Ballistic stretching can do more harm than
good. In ballistic stretching, you stretch to the limit, doing quick,
repetitive, bouncing movements and actually shortens the
muscles and increases the risk of muscle tears, soreness and injury.
PNF stretching uses the neuromuscular patterns of each muscle group to help
improve flexibility. The trainer performs a series of intense contractions and
relaxations using a partner or equipment to help him stretch. The PNF technique
allows for greater muscle relaxation following each contraction and increases
the trainer's ability to stretch through a greater range of motion.
PNF and passive stretches have various uses, however, are seldom utilized for
Track & Field.
Passive stretching involves the trainer's use of a partner or equipment, such
as a towel, pole, or rubber tubing, to help him stretch. This produces a safe
stretch through a range of motion he could not achieve without help. He should
talk with his partner to ensure that each muscle is stretched safely through the
entire range of motion. PNF and passive stretches have various uses, however,
are seldom utilized for Track & Field.
Typical stretches used
by track and field athletes are static stretches.
Static stretching involves the gradual lengthening of muscles and tendons as
a body part moves around a joint. It is a safe and effective method for
improving flexibility. Static stretching
occurs with most stretches performed
slowly and with the athletes either standing still or sitting on the ground. The trainer assumes each stretching position slowly until
he feels tension or tightness. This lengthens the muscles without causing a
reflex contraction in the stretched muscles. He should hold each stretch for ten
seconds or longer. This lets the lengthened muscles adjust to the stretch
without causing injury.
The longer a stretch is held, the easier it is for the muscle to adapt to
that length.
General guidelines for our stretching static routines include:
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Don't
bounce. Stretch gradually and in a relaxed manner.
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Stretch
less than an hour prior to competition or exercise.
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Stretch
after competition or exercising to assist in preventing muscle tightness
and soreness.
-
Preferably
perform static stretches after cool down run following competition or
workout, but if performing prior to such before
stretching, warm up such as jogging in place for at least five minutes in
order to increase blood flow and raise muscle temperature thereby increasing
muscle elasticity. Stretching while cold can contribute to or cause strains
or tears.
-
If
there is any pain, stop.
This method of stretching has been shown to be beneficial for the increase in
limb range of motion, and aims to relax the muscles, but this type of
stretching does not prepare the muscle and connective tissue for the active
contraction / relaxation process that will occur in competition or training. These
stretching routines are therefore most useful following the completion of the competition or
training and the cool-down run.
Click
on Any Following Stretch for Specific Instructions to Perform It
   
   
    
   
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