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Good Stretch? Bad Stretch?
How to decide for yourself
By Brad Walker
Brad Walker has a leading fitness and sports injury consultant with nearly 20 years of experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury.
Over the last few months my inbox has been flooded with concerns about which stretches are good and which stretches are bad. In all cases someone has told us that they should not do this stretch or that stretch, or that this is a good stretch and this is a bad stretch.
Some people have heard about it, and they are saying that it is a bad stretch because of their coach, trainer or friend told them so.
So, are there only good stretches and bad stretches? Is there no middle ground? And if there are only good and bad stretches, how do you decide which ones are good and which ones are bad?
Let's put an end to the confusion once and for all …
There is no such thing as a good or bad stretch!
There are no good or bad exercises, there are no good or bad stretches; only what is appropriate for the specific requirements of the individual. So that's okay for me, may not be okay for you or someone else.
Let me give you an example. You would not have somebody with a shoulder to shoulder or you will not be able to do it. Now, consider the same scenario from a stretching point of view. You would not ask that same person to do shoulder stretches, would you? But that does not mean that all shoulder stretches are bad.
You see, the stretch itself is not good or bad, it's done and it's performed on that makes it effective and safe, or ineffective and harmful. To place a particular stretch in a category of "Good" or "Bad" is foolish and dangerous. To label a stretch as "Good" gives people the impression that they can do that stretch whenever and wherever they want.
The specific requirements of the individual are what's important!
Remember, stretches are neither good nor bad. Just like a motor vehicle, it's what you do with it makes it good or bad. However, when choosing a stretch there are some precautions and "checks" you need to perform before giving that stretch the okay.
1. Overall review
Are you healthy and active active, or have you been leading a sedentary lifestyle for the past five years? Are you a professional athlete? Are you recovering from a serious injury? Do you have aches, gold loaves and joint stiffness in any area of the body?
2. Make a specific review of the area, or muscle group to be stretched.
Are the muscles healthy? Is there any damage to the joints, ligaments, tendons, etc.? Has the area been injured recently, or is it still recovering from an injury?
If the muscle group being stretched is not 100 percent healthy, avoid stretching this area altogether. Work on recovery and rehabilitation before moving to specific stretching exercises. If however, you are healthy and the area to be stretched, then apply the following to all stretches.
Warming up first, but mainly for the purpose of making things easier. One of the ways it is possible to increase the body's temperature while increasing the body's muscle temperature. By increasing muscle temperature you are helping to make the muscles loose, supple and foldable. This is essential to ensuring maximum benefit is gained from your stretching.
Stretching slowly and gently helps to relax your muscles, which in turn makes stretching more pleasurable and beneficial. This will also help to prevent muscle damage and strains that can be caused by rapid, jerky movements.
Stretching is NOT an activity that is meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that they get the most out of their stretching they need to be in constant bread. This is one of the greatest mistakes you can make when stretching.
Many people unconsciously hold their breath while stretching. This causes tension in your muscles, which makes it difficult to stretch. To avoid this, remember to breathe slowly and deeply during your stretching. This helps to relax your muscles, promotes blood flow and delivers oxygen to your muscles.
ABOUT THE AUTHOR:
Brad is the founder of Walkerbout Health Pty Ltd. and owner of The StretchingHandbook.com Brad Walker and the correct stretches and exercise you need to visit www.TheStretchingInstitute.com. Brad developed The Stretching Handbook steadily increasing occurrence of sport related injury. Brad now works full time developing educational products, such as books, videos, DVDs, software, newsletters and e-books that specialize in injury prevention and rehabilitation.
Fatmah Azam Ali
Fatmah Azam Ali is a writer and editor of this section. She is a certified health specialist. She has written hundreds of articles on health issues for print and online publications worldwide.
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How to decide for yourselfBy Brad Walker
Brad Walker has a leading fitness and sports injury consultant with nearly 20 years of experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury. Over the last few months my …Fatmah Azam Ali
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