Types of stretching

Hip stretchHave you ever thought how is the best way to stretch?

Often I am asked by my patients when should I stretch and how much of a warm up stretch should I perform to prevent getting injuries.

They answer is a lot less then you think!

My rule of thumb is if it’s tight stretch it otherwise perform a functional warm up such as a light jog building the intensity or some slow swings building up to full throttle serve or strike. If you find you are still tight then it’s time to

preform a specific stretch.

If you have a specific injury or condition you are recovering from this is a different kettle of fish. These normally need to be tailored to your needs. Such as static hammy stretches which I would suggest need to be held for 20-30 seconds and repeated multiple times to have an effect.

The 3rd type of stretching is recovery/cool down stretching these should be preformed following intense exercise and help to remove lactic acid to decrease DOMS (soreness post exercise). These should be performed within an hour of exercise and the static stretches should be held for a lot longer 30-45

seconds and repeated.

Hope this helps

Tom McLeod

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