HEAT

Ok.  So I am probably the worst person for stretching, and probably should do more of it as it reduces injuries, improves muscular performance.   So, why don’t I do it.  Well, probably the same reason that most people don’t do it.  It takes time, it doesn’t feel like I am getting a workout, nor do I really like it.  But you could argue (as I am arguing with myself about this) that it probably is just as beneficial to stretch and do yoga as it is to hop on the treadmill/bike at this time of the year for a long ride/run.

So, I asked my trainer Kyra Watters to give a little blurb about stretching and how to do it.  I found some good videos that follow each of the different kinds of stretching to give you a bit of a stretching routine for both dynamic and static stretching that she goes over in her post.  So, I will pass it over to her…

If you don’t stretch you can not call yourself an athlete.

Athlete’s stretch. They know that stretching is part of the training and racing program.  It’s as important as the km’s on the bike, the laps in the pool and the post race beer.  If you choose not to stretch you’ll NEVER reach your athletic potential, complete your best time or continue to race into your 90’s.  [Think how popular you would be with the ladies if you were still  racing at 90.]

Two SIMPLE rules to stretching.

RULE #1 DYNAMIC stretching pre race or pre workout. It works best to
aid in muscular readiness. It uses movement, momentum and active
muscular effort to bring on a stretch reflex.

RULE #2 STATIC stretching post race or post workout. It works best to
increase semi-permanent muscle flexibility.

Dynamic Stretching:
The best form of dynamic stretching to execute pre race and pre workouts would be Pilates and or Yoga.  If you’re not familiar with Pilates or Yoga, simply find a DVD, pick up a book or do a couple classes. You need not worry about advance style of either. The basic moments of yoga or Pilates would be enough for efficient warm ups.

The dynamic stretching video attached has great warm stretches. I would recommend a 5 min. jog, jumping, skipping prior to doing them.

The Exercise Ball can also be used. The following video clips demonstrate some Static stretches on the ball that can simply be turned into Dynamic stretches by using constant movement, and avoid holding the stretch.  Old school side bends, high kicks etc…also work well.

More DIY videos at 5min.com

Static Stretching :
This is when you’re allowed to sit your ass on the ground, go into a stretch and hold it for 30 – 45 seconds repeatedly. You can use a partner or some other form assistance such as a towel, band or ball to increase the intensity of the stretch. The following video clips are all about static stretching. The videos clips contain stretches that are to be done POST race and or POST workout. [As mentioned above, you may change the video's Static stretches into Dynamic]

Have a bendy day!
Kyra