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How to Stretch

• Move slowly into each position until you feel a mild stretch in the target muscle.
• Only go as far as feels comfortable & stable for you at that time.
• Breathe & relax. Allow the mind to calm.
• Maintain the position & feel the stretch.
• Pay attention to which muscles are tight & resisting the stretch. Allow these muscles to 'let go'.
• Be sure you feel the stretch in the 'belly' of the target muscle.
• Once the muscles release you can take the stretch a little further until you feel a mild stretch again.
• Maintain this position. Again be aware of which muscles tighten up.
• Breathe & relax. Try to keep the mind calm.
• Hold each stretch for 15 to 20 seconds or 3 or 4 even breaths.

Things to be aware of when stretching

• You are aiming to develop elasticity in the muscles NOT in the tendons or ligaments (where the muscles attach to the bones) as this may cause injury.
• Don't force a stretch, this creates tension in the muscles. Your muscles have a stretch reflex which effectively tightens (shortens) the muscles to prevent them from over stretching. By moving into a mild stretch & allowing the muscles to relax you can overcome this reflex & then take the stretch a little further thus developing flexibility.
• Try to maintain length in your spine - from the base of your pelvis out through the top of your head - & pay attention to the alignment of your joints.
• Keep within your limits - you're not competing. If you find a particular stretch uncomfortable, find a milder variation until you become more supple.
• Allow your body & mind to adapt over time through regular daily practice.

To find out more about stretching I can highly recommend Extension by Sam Dworkis (link takes you to Amazon). This book gives detailed descriptions of how to align your body & create effective stretches using yoga postures.

Seated hamstring stretch - poor I'm focused on touching my toes - forcing the stretch. I'm sitting on the back of my pelvis which directs my lower back out behind me (throwing me off balance). To compensate I'm forced to bring my head forward & crunch my stomach, arching my back. I'm stretching muscles in my back & not lengthening the hamstrings (back of thighs) which are the target muscles in this stretch.

Seated hamstring stretch - better I'm sitting on the sitting bones at the base of my pelvis. The pelvis rotates forward & sends the spine upwards. My head can now balance on top of my spine. By rotating forward at the hips I'm lengthening between the knees & the base of the pelvis thereby targeting the stretch in the hamstrings. My stomach is more open making it easier to breath. I allow my muscle to become accustomed to the stretch.

stretching routine page