Stretching

It is common to see people in the gym who are able to exercise for 90 minutes but who can't find the time to stretch for 5-10 minutes after exercising. It is just as important to complete your stretching exercises as it is to do the exercise.

An efficient and regular stretching programme can save you becoming injured. Stretching is the most important thing you can do to protect your body from the rigours of the gym. You'll also find that stretching reduces muscle soreness and permits a higher level of performance.

But you do need to be careful about how you stretch as if it is done wrongly, stretching can actually cause injury. Stretch your muscles gradually. If a stretch is applied too quickly the muscle responds with a strong contraction which increases muscle tension. If stretch is applied slowly however, this contracting reflex is avoided. Because the muscle tension is reduced, you can stretch the muscle further. It is important to hold the stretch for at least 30 seconds.

Don't stretch past the point where you start to feel discomfort or pain. You should also stretch the specific muscle group after each exercise. Try to incorporate stretching into your regular schedule both before you start exercising and after you finish.

Some standard stretching exercises:

1. Stand about a metre from a wall, feet at shoulder width apart and flat on the ground. Put your hands on the wall with your arms straight for support. Push your hips forward and bend your knees to stretch your calves

2. Slide one foot forward half a metre and bend your knees slightly to stretch your calf of the hindmost leg. Switch legs and repeat.

3. Lie down with one leg straight up in the air, the other leg flat on the floor. Grab the up-raised leg around the hamstring and pull the leg towards you. Then tilt your toes towards the floor to stretch the calves. Switch legs and repeat.

4. Swing your leg up onto a beam a metre high. Hold leg straight stretching your hamstrings.

5. Stand on one foot, with one hand on a beam for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to your buttocks, stretching your quads. Change legs and repeat.

6. Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right to your chest and twist the trunk of your body to look over your shoulder. Change legs and do the reverse by looking over your left shoulder.

7. Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down your back as though you were scratching it. Gently push on your elbow to guide your hand down your back as far as it will go without strain, stretching your triceps and shoulders. Change arms and repeat.

8. Kneel on the floor on all fours, hands under your shoulders. Lower your hips to the floor, arching your back and hold for 30 seconds. Rise up and push your buttocks back while lowering your head towards the floor so reversing the arch of your back. Hold, then repeat twice.