Stretch It Out...Way Out. Tips to Improve Your Stretching Technique

So often we neglect to stretch. We just don't feel like doing it, there is not enough time and hey, we did the most important part of the workout whether is was lifting weights or doing interval training on the bike. Well, I'm here to tell you what you probably already know....it's good for you, you should stretch and it feels good! Wow, rocket science..

In a future blog post I'll get into the reasons why it's good for you and for now here are some tips to improve your stretching technique:

• The more often you stretch the more likely you are to have lasting effects. It's better to stretch a little bit in the morning, a little bit in the afternoon and a little bit more in the evening.


• Hold your stretch between 18 and 30 seconds


• Stretch each area about 5 times (so that's 30 seconds X 5 = 2 1/2 minutes on each hamstring or quad or whatever body part)


• Your body should be in good postural alignment whether you are lying on the ground, side lying, standing or sitting. "Square" your hips and shoulders to your body, keep your low back in its natural curvature, etc.

For deeper stretching and getting the myofacial layer beneath the muscle try a foam roller or rolling stick. What's the myofacial layer? Think of a piece of chicken that you've just taken the skin off and you now see the whitish, filmy covering over the meat of the chicken. Well, we have it too, and it's one big piece that can get bound to our muscles and make us achy and uncomfortable. I found this You Tube video that shows how to use a foam roller on some commonly tight muscles. Here it is:

http://www.youtube.com/watch?v=5lLw81kGeXg