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Stretching technique
Getting your stretching technique right is important if you are to yield the full benefits from this most useful form of exercise. Research has shown that good stretching technique can help in a number of ways: -
Improved sport performance: When a muscle is more flexible, strength can be applied through a greater range of motion.
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Fewer injuries: Performed regularly, flexibility exercises have been shown to reduce injuries.
- Faster recovery: For those training hard, adding flexibility training to their workouts will help them recover more quickly.
- More relaxed: As anyone who does this regularly will tell you - it's very relaxing.
So what is good stretching technique? Research shows that when you work a muscle in this way, you first feel it in the primary muscle (i.e. the one you are working). However, as this muscle relaxes, you will then feel it more in the opposing muscle group. Hold it a little more, and after a while the opposing group will let go, allowing you to achieve greater flexibility in the primary muscle group.
What all of this means is that holding a position for a prolonged period of time is most effective. Hold each position for 30 - 60 seconds, breathing deeply throughout, and you should find that each time you exhale, you will be able to sink a little deeper.
And finally, when should you do this? Research strongly suggests that performing flexibility exercises prior of a workout is counterproductive. Therefore the best time to do them is at the end of a workout, or else in the evening - it's a great way to relax while watching TV, and will send you to bed feeling great.
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