It’s Thursday and who would have thunk it… it’s raining! Last weeks decent weather obviously was a mistake, and we all forced to make up for that anomaly and remain indoors all day today.
Thursday also means it is time to take you through another at-home fitness session and today, we will be concentrating on a one of the more essential parts of any training routine, regardless of the sport - stretching.
We all know there are several benefits to stretching, but strangely many of us just don’t do it properly, regularly, or at all. Before you start any stretching session, make sure you do not do it cold. It is not a warm-up activity, and in fact stretching if the muscles are cold can cause injury. If you need to stretch before vigorous activity, make sure you warm up and get the blood flowing and get a light sweat up first. Stretching post work-out is where you will receive the most benefits. Apart from helping you recover faster and reduce soreness, here are some further advantages:
Increased Flexibility. The more you stretch, the greater range of movements you will be able to achieve. This is especially important on a squash court where lunging and stretching under stressful circumstances is an integral part of the movement.
Improved Posture. Stretching increases muscle strength and encourages proper alignment, your body will be less slouched and more vertical.
Injury Prevention. Having a proper warm-up and stretching routine, your movement becomes easier and more fluid with a greater range of motion. This will decrease your chances of getting an injury.
Beneficial for the Mind. Stretching allows you to refresh the blood flow. It is a great way to release tension and stress through your muscles and in turn give you more energy, resulting in a calmer a more peaceful mindset.
Like any other physical activity, correct technique is crucial. Stretches should be held for at least 15-20 seconds and repeated 3-4 times and you should not bounce. How much you stretch a muscle depends on the tightness and which muscles you wish to target. For example, if I have had a very tough match, I am more likely to stretch my lower back, hamstrings, groins, and glutes more than other areas. Another important point that I am asked often - if you have an injured muscle, avoid stretching that muscle to prevent further damage. Let it heal first.
Watch Stu’s video here for a great way to get a full body stretch to prepare yourself for your next squash match.
