STRETCH IT OUT
Want to feel tip top, and help prevent some niggling body issues stopping you from riding hard? Then get training – develop your stability and strength and make training consistent and challenging pastime.
Want to learn how to develop some improved muscle length across three key body parts? Then read on.
2 Reasons 2 Stretch
Stretching decreases muscle stiffness, increases joint range of motion and improves mechanical efficiency.
Our muscles get tight when overworked (or even just from hours of sitting). Regular stretching can keep the blood flowing to enable the muscles to move the joints through a full range of motion. A well-stretched muscle moves through its range of motion with less effort. So for example a runner, stretching prior to running, may increase the stride length which can mean that the involved muscles do less work to cover the same amount of distance.
Stretching can assist in relieving post-exercise aches and pains.
Stretching muscles after an exercise workout can keep them from tightening as they cool down. Recovery is promoted as the waste products and toxins from muscular exertion are moved to the bloodstream prior to elimination. (Using the self-massage techniques we discussed in a previous issue are also great for aiding recovery).
The stretches here are just a few that you may not have seen or done before. Lots of others are great, but these few may provide you with a better bang for your buck!
Preparation, timing and advice:
- Be warm prior to stretching – a 3-5 minute skip / jog / cycle will do fine
- Hold each stretch for 30 – 60 seconds and repeat twice each leg.
- Don’t bounce in these stretches – just hold then will gradual increases in stretch sensation.
- No stretch should be painful – seek competent advice if you are unsure.
Stretch One:
Wall Quad
Here you see Chris O in the wall quad position. You may find this stretch to be quite challenging – if so, just do a standing quad stretch for a week or so at first. When in this position aim to straighten your posture and squeeze your buttock muscles – this will increase the stretch.
Progression
As in the pic, take your arm over your head and side bend.
This lengthens your deep hip muscles – work up to this.
Stretch Two:
Glute on floor
Here you see Chris O stretching his right glute and hip.
Start in a push-up position and bring the right leg up and under you – then simply let the left leg and the rest of you relax on the floor. You can see here that Chris O is taking his weight over his right foot – this will increase the stretch.
Stretch Three:
Wall pec
Great for shoulders and posture – this stretch will really work for you. You can see Chris O with a split stance and one arm behind him on the wall at about a 45’ angle. You must keep posture straight and your head back!
If your chest is tight you may find yourself having to move away from the wall a bit.
Progression
Same start as above, but now slowly roll your hand over (thumb first). You will have to work harder to keep posture and head back. (wall pec 2) If these are too much for you, then complete a door-way stretch for a week or so – then move into the Wall pec.
For more information contact us at
info@pacehm.com.au or ask us questions on our Facebook page – get to that at:
Ryan Poole – Exercise Physiologist and Level 2 Strength & Conditioning Coach. PACE Health Management
P: 03 9770 6770 | www.pacehm.com.au
