Flexibility is a core component of fitness and without it you can impair your posture and your overall performance. Certain activities like jogging and cycling can lead to muscle tightness and adaptive shortening. This can all be avoided with a bit of stretching.
In our personal trainer course you’ll learn all sorts of stretching methods like static, dynamic, proprioceptive neuromuscular facilitation (PNF) and ballistic stretching.
Here’s some basic information about stretching that you should familiarise yourself with.
Ideally you should stretch on a daily basis but we’ll let you get away with 5 days a week.
Be sure to stretch to the point of mild tension and mild discomfort. Overstretching can create DOMS (trust us, you don’t want this).
We recommend a total of 60 seconds per muscle group. Don’t worry you can split this time up. If you’re a beginner try 4 sets at 15 seconds each.
Use dynamic or static methods to lengthen all muscles before exercise.
Use development or maintenance stretching after your workout.
Ask your personal trainer about partner stretching if you’d like a little more assistance with your stretches.
If you haven’t taken a personal trainer course then these definitions may help you!
Holding a stretch position without any movement.
Controlled movement into a stretch position.
This is a more advanced form of flexibility training. It involves statically contracting a muscle then performing a static stretch of the same muscle group. You’ll definitely want to ask your personal trainer about this method.
Using momentum to stretch. Be sure to take extra precaution with this stretch method.
This is a type of static stretching that involves short stretches to maintain flexibility in muscles that may not be tight. Stretch to the point of mild tension and hold for 10-15 seconds.
This is another type of static stretching. These stretches should be held for a longer period of time. Our recommendation is 30 – 60 seconds. Keep in mind that these stretches are only recommended for the cool-down phase (post workout)