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Stretching: Advice Sheet

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What is stretching?

Stretching allows specific muscles to be worked for the benefit of increasing flexibility, relaxing muscles and increasing your range of motion. It can be effective for anybody, but many sportspeople stretch before and after training and competing to reduce injury and enhance performance.

Regularly stretching helps to prevent knots, muscle tightness, and soreness. ?Stretching stabilizes the body’s natural balance and posture, and aligns the joints leading to better coordination.?1

It is important to remember that stretching should not be painful, so always stop if you get to a painful point!

How will you be treated?

You will be greeted by the instructor and they will go through a quick re-assessment each week. This can range from movement assessments and muscle activation tests to a discussion on any progression from the previous session. All our instructors liaise with the lead therapist ? whether this is an osteopath, physiotherapist or sports therapist ? and have a sound understanding of the underlying issues before you arrive.

After the initial assessment, you will complete some basic muscle release techniques and then a series of exercises will be demonstrated. You will be coached throughout the session, focusing on the specifics of your injury or pain. These can range from basic release through to sports-specific movements.

The session uses movements from Pilates, Yoga, the Feldenkrais Method and scientific research to target the specific muscles required. During the session, you will get attention from the instructor who will ensure good and proper form, and explain exactly how and why these exercises are helping.

At the end of the session, you will be given a series of exercises to complete at home to ensure progression from week to week.

What stretching can you do to help yourself?

Make it part of your daily routine to stretch regularly ? doing it regularly is more beneficial than doing it every now and then. Hold your stretch for about 10 seconds. Take care of yourself too ? work slowly. Don?t forcibly pull on your muscles ? make it a gradual process. Warm up before you stretch to avoid injuring ?cold? muscles. Warming up increases the flexibility of

Warm up before you stretch to avoid injuring ?cold? muscles. Warming up increases the flexibility of muscles, and helps to prevent injury. Stretch before and after exercise. Stretching

Stretch before and after exercise. Stretching afterward allows your muscles to relax again, encourages circulation, and helping to prevent soreness and stiffness. Please remember, if you need any further advice then you can email us at [email protected]

For more information about Stretching

If you would like additional information about Stretching or to discuss how we may be able to help with your queries please contact us using the form below and we will get back to you as soon as possible.

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Here are some of our E-Books to help you

References;

1.Wikipedia, http://en.wikipedia.org/wiki/Stretching [accessed 3 October 2012].

2.Personal Health Zone, http://www.personalhealthzone.com/stretch.html [accessed 4 October 2012].

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