Stretching
Why should we stretch regularly? To improve, or maintain the flexibility of our muscles. In doing this we reduce muscle tension from repetitive muscle contractions (even from everyday activities such as walking). In addition stretching muscles throughout the body regularly will improve posture. In order to receive these benefits many people undertake yoga or pilates (pronounced pilarties) classes.
What age should we start stretching from? It is difficult to give an exact age when we should start stretching from, as young peoples body’s are always changing, and every individual is different. However, muscles certainly should be stretched as children enter their teens.
What about younger children than teenagers? Many coaches and teachers include stretching as a part of their practice, and it is right to do so. Although children of a younger age do not physically need to stretch their muscles in the same way as adults and late-mid teenagers do, they should be taught what stretching is, and why it should be done regularly. One important point to remember is – children are not small adults, and therefore should not physically be trained like adults. It may sound silly, but it has vastly been the case previously, typically by unqualified or under-qualified sports coaches.
If not immediately beneficial, why carry out stretching with younger children? It is important to instil good habits early. Therefore the knowledge of how to perform the correct technique of stretches, the different types, and why stretching is beneficial and when, is an important lifelong message.
When should stretching take place – before/at the start or after/at the end of a PE lesson/ Coaching session? Both. Depending on what you are trying to achieve from the stretching will determine what type of stretching you use, and the length of time stretching is carried out for.
How long should stretches be performed for? This depends on:
1) what type of stretches are used, for example static would be ‘held’ for a certain period of time (in seconds) and dynamic would be ‘performed’ for a certain number of times (repetitions). Either measured in seconds or repetitions, stretches may also be carried out again (set). Typically stretches can be performed for 2 ‘sets’ on each muscle (in each limb, for e.g right hamstring, then left hamstring = 1 set).
2) If the stretches are performed before/ at the start or after/ at the end of a PE lesson / Coaching session. Stretches performed before / at the start are usually in preparation of the activities to be carried out, so generally are not advised to be lengthy. Where as stretches after / at the end of a PE lesson / Coaching session are designed to return the muscle back to resting state with the additional aim of slightly lengthening the muscle for longer term benefits.
and
3) How frequent the participant carries out stretching - the more frequent stretcher will undoubtedly be able to stretch for longer, be able to stretch further, and generally will be more flexible (as the muscles will be much more pliable, or supple – to use a non technical term).
Types of Stretching
Static – This is a traditional method of stretching, and is actually further separated into ‘active static’ and ‘passive static’. The difference is: ‘Active static’ stretching is typically when the stretch is performed without the assistance of another person, or an object. ‘Passive static’ stretching is carried out with either the assistance of another person, or an object such as a wall or railing is used to support the limb. Both ‘active static’ and ‘passive static’ stretching require the limb to be held ‘statically’ for a period of time at a point of mild discomfort.
It is not unusual to have both ‘active’ and ‘passive’ stretches used in the same routine.
When: Either (or both) can be used before/at the start and after/at the end of a PE lesson/ Coaching session.
Andy’s Tip: Static stretching is better suited to after as part of a cool down. A recap of the lesson can be carried out at this time as all children can be copying you and facing you (which will enable you to check technique), - I find this a great questioning time. Try and avoid using static stretching within a warm up as the duration of holding static stretches would reduce the benefits of any pulse raiser activity carried out immediately before stretching.
Dynamic – This is strongly related to SAQ (Speed, Agility and Quickness) activities. However, it is simply an ideal opportunity to stretch the body’s muscles by performing movements that will be replicated during the activity about to be performed. Usually at a more advanced level this type of stretching is performed on the move, and actions carried out whilst travelling forwards, should also be carried out backwards (a challenge for many advanced athletes). But, dynamic stretching has a number of ‘on the spot’ stretches, and importantly this type of stretching is combined with ‘mobilisers’ *. Dynamic stretches should be performed progressively – each time the limb is moved the distance should be slightly increased in order apply a further stretch on the muscle.
* Mobilisers are actions where we increase the movement around a joint.
When: Dynamic stretches can be used both before/at the start and after/at the end of a PE lesson/ Coaching session.
Andy’s Tip: Dynamic stretching is a great way to keep individuals active before the main activity within a lesson/coaching session, and prevents the heart rate from decreasing, as would be the case with static stretches. Typically carry out 8-10 repetitions of the limb movement on each side (e.g right leg, and left leg). I would then repeat this for a second set for an intense activity with younger children, and with teenagers/adults. For younger children I would use a ‘copy me’ game to go through a range of dynamic movements, which can incorporate static balances to maintain variety.
Ballistic – This is a much more aggressive type of stretching than dynamic, and can very easily lead to injuries if performed by children. Professional coaches have utilised this type of stretching as a way of providing further movement specific flexibility, as required in disciplines such as athletics and gymnastics. It is generally not recommended to utilise this method, particularly with younger children as repetitive bouncing movements can tear a child’s muscles and strain the joints from their own body weight.
When: This should be carried out before an activity and when the muscles are very warm following an effective pulse raiser.
Andy’s Tip: I would not use this with any age. Although this may be beneficial to some specialists, I feel it is not appropriate for teachers / coaches to use unless they are 100% confident about their knowledge on the stretches, and are comfortable utilising this type of stretching within their practice.
Proprioceptive Neuromuscular Facilitation (PNF) – This type of stretching is often performed by physiotherapists, and is strongly associated with rehabilitation. It is therefore not best suited to utilisation within a class situation, and can be dangerous if performed any individuals unaware of the process and its dangers. This type can be viewed as an extension of ‘passive static’ stretching as performing a passive stretch can be the first stage of the process of PNF stretching, where a limb is moved (by the facilitator) to a point of mild discomfort (the participant must be completely loose with their limb and allow it to be free from their own control). The second stage is when the participant has the aim of using their energy to push against the held limb in an attempt to release the stretch. This is simultaneously ‘held’ in the same position by the facilitator, and is called the ‘contrast’. Following this stage, the first stage is repeated, although following the ‘contrast’ the participants muscle should be able to be stretched slightly further.
When: As associated with rehabilitation, this would be useful at the end of a PE / Coaching session as the participants can relax while their partner carries out the stretch on them.
Andy’s Tip: Only use this type of stretching if you trust your students to be trusted. It is suggested that incorporating this into teaching is gradual, and would be for you to demonstrate the stretches (as facilitator) using different students (as participants) for each muscle, explaining what you are doing as you go. Others could note down the technique as you demonstrate and then you could group students together before the technique is carried out by a number of children at the same time. Do be careful with this type of stretching, and be aware that the participant must communicate with the facilitator for when they feel slight discomfort on the first and third stages.
Recommended
Utilise both static (‘active static’ and ‘passive static’) and dynamic stretching within PE lessons and Coaching sessions. I would, unless an essential part of a curriculum, not use PNF and Ballistic stretches as part of a physical activity program for children. Dynamic can be very active and fun, and is ideal to use at the start of the PE lesson/ Coaching session. This should be fun to carry out, but it does not have to be a challenge for you planning a routine. These can be generic movements used time and time again which cover the whole body, which will enable students to get into a rhythm within a regular warm up activity. However, I feel it is good to change the routine, and this can simply be done by altering the order of dynamic stretches or having more of a focus on particular movements – which can be reflective upon the main aim of the PE lesson/ Coaching session.
Static can provide an excellent opportunity for teachers / coaches to recap and review the lesson / session in order to cognitively challenge students on the details of the activity. For teachers this provides a good ‘linking’ opportunity as we can find out aspects of the lesson that students picked up well, and not so well. This can not only make our planning easier for the next lesson, and provide a base, but will be the information that the students will truly remember and take away from the lesson.
Andy’s Tip: Ensure you don’t miss stretches out by working methodically – either head-toe, or toe-head.
Be careful with the neck, concerning this area different sports governing bodies have previously advised stretches which others ill-advise. If your not sure, either don’t stretch at the neck, or if sport specific activities are to be carried out follow the NGB’s recommendations.
by
Andy Grainger
Lecturer in Sport
Sunderland College
August 2011