“When, how, static or dynamic, before or after exercise” are just some of the questions my patients
often ask about stretching.
The recommendations for stretching seem to change from year to year and from one expert to the
next. While researchers continue to look at the benefits and pitfalls of stretching, there is still limited
and often conflicting evidence.
The goal of stretching is to develop and maintain an appropriate range of motion around specific
joints. It is important to customise your routine to fit your needs. Therefore assessing your body and
your sport or the amount of time you’re sat at your desk is important to make sure you stretch (and
strengthen) in order to reduce muscle imbalances. Stretching tight muscles should go hand in hand
with strengthening the weak muscles.
So, with that in mind, here are 5 tips to be safe and effective when you stretch and to put in place in
your New Year exercise programme resolutions….!
Don’t consider stretching a warm-up. A warm up should be specific to the exercise you are about
to do, so start with light walking or jogging and gradually increase the intensity. It is thought that
dynamic stretches are best to do at this time, such as lunges prior to running or playing football, again
to prepare the body for the movement/sport you are about to do. Research suggests static
stretching, where the stretch is held for approx 30 seconds, is best done after exercise during the cool
down period.
Don’t bounce. Most experts believe ballistic, or bouncing during a stretch may increase the risk of
injury. This is because the muscle may reflexively contract if re-stretched quickly following a short
relaxation period.
Perform balanced stretching. This means you should always stretch the muscles on both sides of
your body evenly. Don’t stretch one side more than the other side.
Don’t aim for pain. Expect to feel tension while you’re stretching, but not pain. If it hurts, you’ve
pushed too far so ease off and then gradually move more into the stretch.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best
benefits by stretching regularly. Studies support that range of motion can be increased by a thirty
second stretch for each muscle group per day. However, some people require a longer duration or
more repetitions depending on how stiff you are to start.
For more information around stretching why not tweat Julia @juliaphysio or email
Julia.peters@backinactionuk.com

With the busy Christmas period upon us, it’s hard to find the time or money for the gym.  But there are many ways to stay in shape and prevent injury while doing your every day tasks at home in the run up to the big day!

You don’t need equipment to work out; your own body weight is an excellent tool to work with.

So, from the feet up: Get your ankles working by standing on 1 foot while you brush your teeth in the morning.  Stand on the other foot in the evening!

Imagine Santa hiding gifts at the foot of the bed as you get dressed, and walk around the bed on tip toes – working your calves and your dynamic balance.

When you’re squeezing into those ‘slightly tighter than last year jeans – loosen them up with a few lunges – try just 3 on each leg to get you going then really test the seam of them with 5 squats.

Now you’re nice and warmed up, use the stairs as a good place for a few easy calf stretches – drop heels off the edge of a step (holding onto banister to play safe) and let them sink down first with your knees straight, then with knees bent, until you feel a gentle pull –take your time.

As you wait for the kettle to boil, give those quads a stretch by bringing your foot to your bum, grabbing hold of it, push your hips forward and keep your knees together.  Hold and repeat on the other side.

As you get down to some present wrapping, loosen up your back by sitting cross legged on the floor, put the scissors on your right, sellotape on your left, and the gifts a good stretch out in front of you.  As you wrap try to keep your tummy in, back straight and shoulders back.

Now for the blood sweat and tears that is cooking the Christmas dinner (or any other dinner for that matter)!  The kitchen is a great source of work out tools, so, in-between bouts of chopping, grab a couple of food cans and do some bicep curls.

Make things harder by raising your arms straight out to the sides still holding the cans and make little circles with them… you’ll soon feel the burn in your arms before smelling the burning on the stove!

If you’re feeling particularly strong you could use something heavier like a bottle of wine or bag of potatoes, put then in a sturdy plastic bag and swing them over your shoulder like Santa carrying his sack of gifts.  Then, to work your triceps straighten your elbow so you are lifting the bag up and down behind your head – start with 5 each side.

Finish the day by dropping your chin to your chest and gently rolling your head from side to side, feeling the tension gradually release.  Take a few deep breaths, stretching your linked hands out in front of you and then behind, roll your shoulders gently and relax…. you can survive Christmas and manage to fit in working out in too!

There are hundreds of more stretches and exercises you can do around the home – now you’ve got started keep your imagination going and see what else you can build into your daily routine.

Juliet Hilton, Physiotherapist, Back in Action UK

Follow Juliet on Twitter @JulietPhysio and us @BackInActionUK 

Amsterdam is my third marathon and I am hoping to run a PB, without my hat (which I have worn pretty much for every race) and my iPod (I am intending to make polite conversation and enjoy the view)!

My 12 week training programme has gone well, but I have struggled with the taper and not really run for 2 weeks.

Getting to the start, squash on delayed metro (feels like London already) get off one stop early as train too full and walk 10 minutes to start worried I am wasting vital energy and whether this will cause early onset of lactic acid build up in my legs. ……

Having not run for over 6 days, and no more than 6 miles for the last 2 weeks I am very ready to run. As usual my nerves fuel the adrenaline and I have to remind myself as I bound along the first few miles, a little too quickly, that I have over 24 miles to go!

I spend the first 9 miles chatting with a club friend as we make our way along the picturesque canal route enjoying the thought that “this is just another training run”, and “what difference will a few miles tagged on the end really make”? As we head back towards the City the wind is now against us, the chatter dwindles our paces no longer match so we go our separate paces from mile 13. Convinced I can stay positive I remind my self that after Milton Keynes early this year (horrific wind and rain) this is just a light breeze for 5 miles where my first support cheers will be waiting at mile 18….

My legs have been aching since mile 13 (unusual for me)- I blame site seeing round Amsterdam on Saturday! I ignore the pain which has set in far to early. . . and look forward to my enthusiastic support – who unfortunately nearly misses me and only manages a weak “go Mel” which does nothing to take my mind off my legs!

The usual physical and mental dip occurs between 18-21 miles, and I chant to try and stay focused “long strides, enjoy the view” and wonder how long I can keep that up for.

I find my pick me up in an enthusiastic American who joins me encouraging me to pick up the pace and reach my race target. Initially annoyed, as my enthusiasm is dwindling; my competitive nature gets the better of me. Soon we are doing steady 8:30 min mile pace for the next 3 miles. I get further encouragement from my support who runs along side us at mile 24 cheering loudly, (to make up for the previous pathetic cheer), and taking a few memorable snapshots which fuels me to push on.

We continue on together and with more American encouragement we are hitting 8:15 in the last 2 miles as we head towards the stadium through the Vondelpark. My legs are at breaking point and I find solus in the thought that I can rest tomorrow but today is for running and breaking PB’s!
The last 500 metres into the stadium track are the longest of my life – crossing the finish line in 3:48:47 (with my American budding behind me) I am elated!

Having signed up for the race because I liked the t-shirt and needed an excuse to visit Amsterdam, I am ecstatic with the outcome….still thoughts of whether I can achieve 3:45 next time are in my head before my feet have even stopped hurting!! But I guess that’s why it’s called the Marathon Bug!

Follow Melanie on Twitter @MelaniePhysio