If you are an athlete, you already know that regular stretching helps to prevent muscle injuries and improve performance. Combining your home stretching routine with a sports massage will speed up recovery time and keep your muscles long, strong, flexible, and healthy.
However, massage provides pain relief on a short-term basis while stretching is for long-term relief and prevention.
Warm-Up
In order to reap the benefits of stretching it is important that the muscles are warmed-up (which is what a general warm-up accomplishes). Stretching cold muscles can result in injury and it is very easy to overstretch.
Performing static stretches before any dynamic stretches will help to decrease the risk of overstretching. In addition, a light massage of the muscles to be stretched can help to warm-up the muscles and improve their flexibility. It also helps to mechanically remove lactic acid and other by-products of exercise from the muscle.
Regardless of whether you are an elite athlete or a recreational gym-goer, incorporating both stretching and sports massage into your workout routine can help to speed up recovery time and reduce the risk of injury. Remember that although some tenderness is normal after a sports massage, this should not last more than a day or two. Afterwards, drink plenty of water and avoid excessive activity or exercise to allow the body to recover properly.
Leg Stretches
Stretching is an important part of any workout routine. It helps prevent tight muscles from pulling or causing damage, and it can improve performance during training sessions.
Static stretching involves holding a position that elongates the muscle with low force for a prolonged period of time. Athletes should avoid bouncing during a static stretch, as this can cause joint hyperextension (a stretching movement beyond the normal range) and increase the likelihood of injury.
Increasing flexibility in your leg muscles is essential for daily activities like walking up stairs or picking something off the floor, Charlee Atkins, a certified fitness instructor and creator of Le Sweat workout app, tells SELF. She recommends including static stretches that target major muscle groups twice to four times per week. These stretches should be performed until you feel a slight pull, but not pain. If you feel pain, stop the stretch and consult with a physical therapist.
Shoulder Stretches
The shoulder is a critical component in successful athletic performance, particularly in discounts on pre-game sports massages sports that involve high-intensity activities such as volleyball, baseball and tennis. Keeping your shoulders limber and flexible is essential to prevent shoulder pain, injury and extend your range of motion.
One of the most important shoulder stretches is the cross-body shoulder stretch. From a standing position, bring the arm of the shoulder you want to stretch across your chest. Place the opposite hand under this elbow to gently stretch the arm. Hold this pose for a few seconds.
This simple seated shoulder stretch is easy to do at work, at home or before and after your workout. This seated shoulder stretch is perfect for relieving shoulder pain, improving flexibility and preventing injury.
Back Stretches
Stretches for the back help limber up and strengthen the muscles that support the spine. These can also help with posture, which is important to prevent back pain.
Start with the classic side stretch. This stretches the muscles on both sides of your body, from the shoulder to the hip including the quadratus lumborum and the internal and external obliques.
Stand against a wall and slowly move your arms from a 'W' to a 'Y' position (A). This will create an arching motion that helps to lengthen the back and chest muscles.
Another simple and effective back stretch is the knee-to-chest (B). Lie down on your back with your legs straight out and then slowly bring one knee toward your chest and clasp your hands around it. Only go as far as is comfortable and return the other leg. This is an excellent back stretch for anyone with lower back pain. It strengthens the quadratus lumborum and improves spinal flexibility.
