Notes on stretching

1. Relax while stretching

2. Use a count of 30 for a 20-30 second stretch.

3. Warm muscles stretch better than cold ones, so stretch after activity

4. Do not use jerking or quick motions as this will trigger the stretch reflex and tighten the muscle.

5. Contraction and stretch are sensed by the same nerve fibers and cannot be differentiated; therefore,

a. Stretching against gravity ( touching the toes without supporting the head or hanging your heels off a step to stretch the calf) will not stretch the muscles but will cause contraction in order for you to maintain your balance.

b. contracting a muscle to create the stretch, as in pushing against a wall, will not allow stretching to take place because if the muscle is contracting, it is not stretching.

6. Muscles stretch; ligaments and tendons should not.  If the stretch is felt somewhere other than the muscle belly, it is being done incorrectly.

Stretches

Hamstring Stretch

Pull your thigh to your chest with your hands behind your knee.

Hip & Piriformis Stretch

Pull your thigh across your chest with your hands behind your knee.

Pretzel 1 Stretch

Pretzel 2 Stretch

Low Back Stretch

Rollovers.

Hamstring Stretch

Keep your knee slightly bent and reach for your foot.

Piriformis Stretch

Stretches your hip, leg and glutes. A good stretch any time, especially after running.

Soleus Stretch

Toes two foot lengths from the wall.

Keep both legs together with knees bent for 30 seconds.

Lean into wall; don’t push.

Gatrocs Stretch

Toes two foot lengths from the wall.

Keep both legs together with knees bent for 30 seconds.

Then alternate each leg, leaning into wall.

“Mork” Stretch

This is a good stretch for your low back, hips and hamstrings.

Touch your toes, supporting your head on a chair so your muscles stretch and not contract (as they do when you lean over to touch toes).