Top Ten Stretching Tips

1.       Make sure you warm up first.  Runners can try light jogging on the spot before slowly moving forward, and jumping up and down.  The aim is to get your heart rate up and wake those muscles up.

2.       Pre-sport stretches are best kept to dynamic (moving) stretches.  Runners will benefit from leg swings, knee and ankle rotations, and pointing the toes down and then up.

3.       Never stretch prior to warming-up adequately.

4.       Do not ‘bounce’ during a stretch.

5.       Always stretch slightly less than you are capable of.

6.       Use static (non-moving) stretching after exercise to help you cool down.  Runners will benefit from calf, quadriceps, hamstring, gluteal and quadratus lumborum stretches.  I shall cover these soon.

7.       Do not stretch out traumatised muscles or ligaments.  Be guided by pain, swelling and heat and if you feel like you might be aggravating an existing condition, seek medical help.

8.       Start and exit a stretch gently.

9.       Aim to perform a static stretch for 10 to 20 seconds and then build up to 2 sets.

10.   If one side, or limb, is stiffer than the other, repeat the stretch an extra time on the stiffer side until symmetry is obtained.

Do listen to your body and seek medical advice for new or persistent injuries - you’re going to need your body to keep performing miracles for you for a long time to come!

Catch you all soon with some information about what Sports Massage is!  Don't forget you can subscribe to LSM updates and special offers at LSM.