Triathlon Tips
STRETCHINGCAFFEINEMASSAGE
Stretching Guidelines
Use passive stretches unless you have been shown the correct method and have good reason to use another style of stretch.
Focus on what you are doing and make sure you feel the stretch in the correct place.
Increase the tension of the stretch
You should only stretch warm muscles
Do a short aerobic warm-up before beginning your stretches.
After exercise your muscles are warm but stretching will be safer if you don't stay outside in cold conditions.
Watch yourself in a mirror or practice with an expert to check your posture.
How to.... The safest method of stretching is passively (don't force) placing a mild but steady force on your muscle. If the force continues to be applied, and providing it is applied slowly and always to a point before any pain in the muscle is felt, an inverse stretch reflex comes into play and the muscle relaxes and can be stretched further. It is not necessary to stretch further once the inverse stretch reflex has kicked in. Stretching should always feel mild and comfortable, this is an area where pain does not equal gain.
It usually takes about 10 seconds for the inverse reflex to be felt.
Normalising... stretches should be held for at least 10-15 sec's.
Development... stretches should be held for 30-40 sec's.
Development stretches increase your range of movement, R.O.M.