Why Invest Your Time Warming-Up And Doing Stretching And Mobility Exercises? - Part 1A

Sports exemplifying flexibility are ballet and gymnastics, but all sports require it.

EFFECTS OF STRETCHING

According to Arcelli, the limited amount of movement in some sports such as running leads to a shortening of the muscle e.g. in the ankles of runners. Stretching lengthens the muscle over time thereby preventing lack of flexibility developing.

The muscles become more elastic and stretch more easily. This also applies to tendons, ligaments and joints.

STRETCHING AND MOBILITY EXERCISES

Some General Considerations

Focus Question: Why practice the hurdler's stretching exercise? How should this be done in practice?

In his book 'Track Athletics' Jim Alford writes, "Suppleness is important for the track runner for two reasons. The first concerns joint mobility: without good mobility of the shoulder, hip and ankle joints it will be impossible to attain a proper range of movement and stride length will be restricted. The second concerns protection against injury... ... .. the muscle groups, particularly of the calf, back of the thigh (hamstrings), front of the thigh (quadriceps), the back and those surrounding the shoulder girdle, should be carefully stretched.

Although the flat runner does not need the extreme hip mobility of the hurdler, he would be wise to practise ... the hurdler's stretching exercise ..."

You must do the exercises in the correct manner so as to feel the full benefit for Jim Alford wisely states, "It must be emphasised, however, that stretching should be carried out with extreme care. It should be done slowly, gradually stretching the muscle group until a little pain is felt. The position reached should then be held for about 5 seconds and then a little further stretch may be attempted followed by relaxation, the whole process being repeated about 6 - 8 times. Muscle stretching should never be carried out in a jerky, over-vigorous manner ....Jerky, over-vigorous movements will not only lead to a protective tensioning of the antagonist groups of muscles, which will not only restrict range of movement but also incur the risk of muscle tear."

The need for progression: Slowly and progressively over time you need to build up the basic number given with each exercise. Increase the number of repetitions as you improve.

The need for warmth: Warmth increase the benefits of flexibility exercises so make sure your room is warm or that you are wearing warm clothes if you are outside. The trunk and limbs should feel

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