Stretching a muscle effectively and in correct form and technique types has scientifically proven research for reducing the sports injuries.

but before choosing, you should understand the types of stretching (Flexibility)exercises which are beneficial to muscle and nerves.

The different types of stretching are: 

  • ballistic stretching.
  • dynamic stretching.
  • active stretching.
  • passive (or relaxed) stretching.
  • static stretching.
  • isometric stretching.
  • PNF stretching. (nerve stretching)

to start

The player is first assessed for weaknesses, imbalances and areas of their game or performance where flexibility is important and needs to be improved. The physical therapist then designs a program that aims to improve these areas, and the program is applied over the long term. As the player’s flexibility improves, so should their performance and their resilience to injury.

Which muscles need to be stretched? Which muscles should you stretch? As a general rule; if it’s not tight and it’s not causing you any problems, you don’t need to stretch it. There are a few exceptions to this, but for most athletes this is a good starting point. So if you perform a stretch and don’t feel any tension in the target muscle group, this would indicate that you’re not tight in that area.As you start to notice which muscles are tight and which muscles aren’t, aim to create a balance of flexibility between the front of your body and the back of your body, and the left side of your body and the right side of your body. For example, if you notice that your right hamstring muscles are tighter than your left hamstrings muscles, work on the right hamstring muscles until you have even flexibility in both.Remember, the benefits of stretching are only attained when flexibility training is applied professionally and diligently over an extended period of time. Flexibility training will help to prevent sports injury, when used correctly. 

as a warm up exercises, always chose Ballistic stretching (avoid Static Stretches)

Warm up exercises should comprise of 15 - 20 min (Active ROM Exercises followed by dynamics form of ballistic stretches for upper and lower Limb in standing position.

as a cool down exercise, choose static/ isometric / PNF stretches

(initiated in lying down position - 10 - 12 min stretches with hold relax technique)

all the stretches should be done ACTIVE, passive stretches with over pressure are cause of major injuries in muscles as it tend to have small tear within the muscles.

stretch strap

use Stretch Strap for flexibility exercise - as it is 

  • Loop Handle for easy gripping.
  • various loop sizes and elasticity.
  • can be used for both static and dynamics.
  • color coded system to judge your progress.

consult a physical therapist for proper assessment of the body structure, muscle imbalance and get the right form and technique learn for effective flexibility exercises to avoid injuries.

Consult HPE INDIA physical therapist and learn the exercises on the stretch strap at our center in Bandra West.