Stretching is a commonly used term and is advised by many health and fitness professionals. Stretching is pictured in all of the media but very few people know how to stretch to make a difference. Stretching is also controversial. However, I’m leaning towards the research that shows flexibility of soft tissue plays a large role in injury prevention. There are many types of stretching on the market.
My favorite is the “Ratchet”. As an example I shall use a tight hamstring. The hamstring is actually a group of muscles at the back of the thigh but you can successfully use this method on your tightest muscle.
1) Sit on the side of the bed.
2) Extend the right leg out straight, parallel with side of mattress.
3) Keeping the head up and the back straight, gently bend at the hip to the right thigh. You will come to the first feeling of a stretch- the stretch point. Hold it to a count of 6.
4) Get in touch with your breathing and during an exhalation bend more at the hip, then stop when you feel the new stretch point; stay there.
5) Repeat, upon exhalation, bend more, and go further into the stretch. The muscle will relax slowly with this gentle stretching as you ratchet down.
Try to do this to a very tight muscle four times a day and you will be stretching to make a difference. And remember, the recommended 64 oz of water per day helps to release contracted muscles.
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