Adding developmental stretches to the end of your workout sessions when you body is warm can help you to increase your flexibility. They are particularly beneficial if you have little or no flexibility in certain muscles and you have problems carrying out your daily tasks as a result.
Developmental Stretches
Developmental stretches help you to increase your flexibility. You can target specific muscles or groups of muscles if you have problems in a certain area or you can perform general stretching exercises to incorporate your whole body. Set aside five to 10 minutes to complete your developmental stretching exercises as each one should be held for 15 to 30 seconds or more.
Find a comfortable place in your stretch and focus on the muscle relaxing every time you exhale. Increase the stretch as and when your muscle relaxes enough for you to do so but never to the point of pain. With regular practice, you will be able to stretch a little further each time.
Lower Body Stretches
To stretch your groin, sit on the floor and place the soles of your feet together. To develop the stretch, gently ease your knees towards the floor. To target your hamstrings, sit on the floor with your legs out straight. Reach for your toes and inch closer and closer to develop the stretch. Finally, to stretch your quadriceps, lie on your front, bend one leg up towards your bottom and take hold of your ankle. Pull your ankle towards your bottom to increase the stretch. If you can not reach your ankle at first, place a belt around it and pull on it until you become more flexible.
Upper Body Stretches
To stretch your upper back, sit in a chair with your legs apart, lean forward as if you were placing your upper body on your thighs. Gently ease closer as and when you are able to. To increase the range of movement in your shoulders, come onto all fours on the floor and push your bottom backwards while simultaneously walking your hands forwards. As you become more flexible, you will be able to sit back on your heels while your hands are outstretched on the floor in front of you.
Considerations
Developmental stretches are difference from maintenance stretches that you would normally perform at the end of a workout. Maintenance stretches are generally held for 10 to 15 seconds. They help you to maintain a good range of movement for everyday life rather than specifically increase your range of movement as developmental stretches do. Ensure that you hold all stretches statically and only stretch as far as your body will allow.
References
- "Gym Instructing Handbook"; 2004; YMCA Publications
- East Riding of Yorkshire Council: Stretching
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