Stretching (Manual Flexibility)
What is Manual Flexibility? Manual flexibility involves increasing range of motion, increasing circulation and reducing stiffness through stretching techniques.
What are the benefits of Manual Flexibility? Post workout stretching can decrease soreness, stiffness and cramping associated with intense exercise. It can be a vital part of the recovery process by returning the body to pre-work out flexibility. Most importantly, it feels good once you are done!
What tools can be used to stretch properly? Proper technique and inexpensive tools like stretch ropes are all you need.
Are Static Stretches Bad? Research suggests that static stretches post workout can relax the muscle starting the rest and recovery process. However, we like active isolated stretches which achieve optimum flexibility in a manner that closely mimics how the muscle is used during exercise. Therefore, this practice is vital to athletes recovering from intense training and in reducing overuse injuries.
Rules of Manual Flexibility (Please read before beginning program)
1. Never stretch an injured limb unless you discus with a Certified Athletic Trainer!
2. Stretch as soon as possible after training (while muscles are still warm).
3. Stretching should be a challenge but should never hurt!
4. Roll out trigger points before stretching.
5. Stretch before entering the cold tub.
TR Recovery Specialist Brandon Marcello Featured in the SF Gate
