Stretching is an integral part of any conditioning programme as it keeps your muscles and joints balanced and pliable. The goal of stretching is to improve flexibility; the ability of a muscle to move through a full range of motion. Improving the range of motion of a muscle optimises functional movement allowing you to get maximum output with minimal effort.

Think of you body as a car, it needs to be warmed up to function and if not done properly would lead to mechanical problems further down the line, but a corrective stretching before and after a session brings about flexibility.

Whether you are a regular runner, avid gym goer or a competitive athlete and take your physical health and performance seriously, there is no arguing that stretching is an integral part of your training.

As Stretching cold muscles can cause tears. The best practise for an effective routine is to warm up 5 -10 minutes on a treadmill or bike but not to fast as you want to preapre your body for a great routine. Know its time to stretch your muscles in a dynamic strecthing.

What is a Dynamic Stretching?
What I mean by that is to mimic the action you are going to perform before doing it so you engage in more muscles for that exercise for example it works great with runner’s they will do some knee raises and swing infront of the body and behind to mimic the action of running on one leg while holding the wall, all within your range of movement and different planes of motion.

Workout, hoped you worked hard
Well done you made it this far after a workout and still standing and if not, you know you pushed yourself to the best of your ability, this is were we want to cool down and calm your heart rate before you walk out of the gym, its also a great time for static stretching.

Static Stretch has its place
By no means static stretching is out it has its place at the end of a good training session, to perform a static strech you can either be on the mat sitting or standing what ever you feel comfotable with doing, make sure when stretching that you should always be gentle and gradual. The trick with static stretching to to target a major muscle group or groups, for example: touching your toes and keeping a locked knee will stretch the back of you legs, this could be performed by sitting on the mat and touching your toes. Never stretch to the point of pain. When warming down hold each stretch in a static position for 20-30secs, allowing the muscle to lengthen slowly (do not bounce).

Conculsion
Know we know after a quick warm up, the best streching is dynamic strecthing before carrying on with you routine and at the end of you routine to do some static streching.
Be patient and consistent, you will almost immediately feel better after a good stretch, the physical effects of your efforts generally won’t show for about four to six weeks. As the saying goes, good things take time!

Thank you for reading my article and see you streching soon – Stuart Aimer [ TW9 Fitness.co.uk ]