The Fix Program Article Review - Stretching

Our program prides itself on the evidence-based approach that we take with our exercises. This means that we, as the Fix physios are always reading up on the latest studies in all available medical and physiotherapy literature. This allows us to deliver to you, within class, the researched and most up to date "best practice" in exercise.

In each Fix News you receive in the future, we will share with you the findings of a chosen specific exercise or pilates related study.

In this issue, we tackle the importance of correct stretching techniques for muscular flexibility.

Tips for Stretching and Flexibility

Maintaining or improving your flexibility is relatively easy as long as you do the stretching exercises well and do them regularly (two to three times a week). Stick to the following rules to ensure that your flexibility training program is effective and safe.

   1. Perform the movements slowly.
   2. Stop when you feel a gentle stretch sensation.
   3. Never bounce at the end of a stretch.
   4. The stretches should never feel painful – if they do, stop and get checked out by your Physiotherapist or chat to your Fix instructor.
   5. To stretch for warming up prior to other exercise, hold the stretch for 10-15 seconds.
   6. To stretch for long term gains in flexibility, hold the stretch longer for 30-45 seconds.
   7. Watch the alignment around your pelvis- remember the "neutral pelvis" and gently hold your deep core muscles to maintain great alignment during the stretch.

Flexibility can also be attained with core muscle strengthening as practiced at Fix. Slow and precise training of the trunk and deep core muscles within and around the pelvis can reduce the spasm and over-activity of the larger muscles of the body.These muscles such as in the neck, hips and hamstrings are often over worked and a sense of chronic "tightness" prevails. Core strengthening coupled with regular stretching can help to overcome this.   

For a specific set of stretches from the many you do within class at Fix for practice at home, please see your instructor. Your instructor can prescribe the most appropriate for you based on the findings from your assessment. Remember, everyone is different, and stretches should therefore match with your specific problems.