Surrey Homes | SH110 | March 2024 | Kitchen & Bathroom Supplement inside

Health
Limber up!
Sarah Maxwell expands
on flexibility and
stretching techniques
istockphoto.com/carles miro
Babies and young children can
contort their bodies into an
incredible range of movement,
making even an Olympic gymnast
appear to need to work a bit harder
on their flexibility! At birth, babies
have a higher cartilage ratio to bone,
making their joints extremely flexible.
As they grow, the cartilage starts to
harden into bone. As adults, we retain
some cartilage (mainly in our joints)
and, as you can imagine, by the time
we are fully developed, most of us will
have lost the ability to put our leg
behind our head or our foot in our
mouth (I still do this very well but not
in the physical sense unfortunately).
Stretch techniques are effective
methods to increase flexibility,
improve joint mobility and enhance
overall muscle performance. There
are various stretch techniques,
including PNF (Proprioceptive
Neuromuscular Facilitation),
dynamic stretching and static
stretching. Each one has its unique
benefits and methods of execution.
Let’s explore these techniques and
how to perform them correctly.
PNF stretching involves alternating
contractions and relaxations of specific
muscle groups. It utilises the body’s
reflexes to facilitate an increased
range of motion. There are two main
methods of PNF stretching – the holdrelax
technique and the contract-relax
technique.
The hold-relax technique
involves the following steps:
1. Position the muscle to be stretched
in a lengthened position.
2. Apply a gentle resistance to the
muscle for around 5-10 seconds.
3. Contract the muscle being stretched
against the resistance for 5-10 seconds.
4. After the contraction, relax while
gently increasing the stretch.
The contract-relax technique is a
variation on the hold/relax technique
1. Position the muscle to be stretched
in a lengthened position.
2. Contract the stretched muscle against
the resistance for 5-10 seconds.
3. After the contraction, relax while
gently increasing the stretch.
Dynamic stretching involves moving
parts of the body through a full range
of motion in a controlled and fluid
manner. This helps improve muscle
elasticity and coordination and prepares
the body for physical activity. Dynamic
stretches are typically performed before
engaging in activities that require a high
level of mobility and flexibility. Some
examples of dynamic stretches include
squats, arm circles, and walking lunges.
Static stretching, however, involves
holding a stretch position for a
prolonged period, typically between 15
to 60 seconds. This really helps muscle
flexibility and is more commonly
performed after physical activity or
as a stretch routine on its own. Static
stretching should be done when your
muscles are warm, and not as a warm-up
activity. Some common static stretches
include hamstrings, calves and shoulders.
When attempting to develop
your flexibility it’s important to
be aware of the following.
Warm-up – Before stretching, warm
up your muscles through light cardio
exercises or dynamic movements.
Good form – Maintain good
posture and alignment during
stretches to maximise effectiveness
and minimise your risk of injury.
Progression – Start with gentle
stretches and gradually increase
the intensity and duration.
Breathing – Breathe deeply and slowly
throughout the stretches to promote
relaxation and enhance the stretch.
Listen to your body – If you
experience pain or discomfort, ease off
the stretch or modify the position.
Consistency – Incorporate stretch
techniques into your routine to maintain
and improve flexibility over time.
Sarah says: Remember that everyone’s
flexibility levels vary, so it’s important
to personalise the stretches according
to your ability and take it gently.
Sarah Maxwell is a multi-award
winning Lifestyle Wellbeing and
Fitness coach. You can find her at
sarahmaxwell.com. Get in touch via
email at sarahmaxwell@mail.com
and on social @sarahmaxlife
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