Stretching Program

Great Strides 2006

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Stretching Guidelines:

© Great Strides 2006 Shelly-lynn Florence Glover

Easy does it. .You should feel the tension in the belly of the muscle, not at the attachments.Move smoothly, both going into and coming out of each stretch. A slowly stretched muscle relaxes and lengthens.

Don’t try to do more than your body is able to do. Forcing a stretch, by bouncing or swinging, jerks the muscle reflex to “fight back” and shorten. It may even pull or tear if overstretched.

Stretch to mild tension holding 10 to30 seconds. Relax for 5 to10 seconds (or alternate with the other leg or another exercise) before repeating the stretch. Do up to three times.

Breathe normally. Holding your breath can create tension. Belly breathe while stretching just as you should when running. Take an abdominal breath (stomach extends as you inhale) and let it out slowly. Emphasize the exhalation as you move into stretch.

CAUTION

• MORNINGS - Be especially careful about stretching in the early morning prior to running. Your muscles will be stiff and vulnerable to injury. It may be better to skip the stretching and instead walk briskly for 10 minutes prior to running and then concentrate on stretching after the run. A warm shower can also loosen up morning stiffness.

• NEW STRETCHES- Introduce new and advanced stretches gradually.
• RACING - Be wary of overstretching before a race when you are nervous and rushed, you can do more damage than good. Look around at races; most likely the majority of runners will be stretching impatiently and improperly.
• INJURY - Go easy on sore and injured muscles. Stretching may aggravate them. Stick to easy limbering movements until the muscle is healed and ready to be worked. Avoid stretches that aggravate pre-existing conditions, especially knee or back pain. Check with your doctor or physical therapist for specific guidelines.