Stretching & Flexibility Guidelines
We cannot feel ourselves getting tighter, but this does happen each day we do not stretch. Adequate flexibility helps muscles perform to their fullest capacity, allowing athletes to achieve more speed, range of motion, reduce soreness, and achieve their greatest level of athletic success.
The following are guidelines that will allow you to achieve the type of flexibility needed for athletics:
Flexibility can be lost quickly and can only be improved slowly.
Athletes should begin to stretch 2-3 weeks prior to the beginning of the season if they are not already stretching daily. Daily stretching will not only increase flexibility, but reduce the soreness associated with pre-season and early season practice.
Stretching should not hurt. You will feel tightness and perhaps some discomfort while stretching tight muscles, but you should not be in pain.
Warm muscles stretch more easily than cold muscles. If possible, walk briskly, jog, or ride an exercise bike for a few minutes prior to stretching. Once you begin to sweat, you are probably warmed up.
Stretch to a point of tightness, hold that position for 10-15 seconds, relax, and repeat the process at least 10 times.
DO NOT jerk or bounce while stretching.