If you are reading this column, you are into fitness. And, if you are into fitness, you will know how important it is to stretch before and after your workout.
Ah, but are you doing your stretches correctly?
Podiatrist Kellie Pidgeon, who works as the regional technical manager for New Balance in Melbourne, says she sees a lot of people - especially runners - who take the time to stretch but could be doing themselves more harm than good.
She was in Singapore last week to conduct gait analysis sessions for New Balance customers.
'A lot of people stretch but they make small mistakes with the stretches that could be harmful,' says Pidgeon, 35.
It could be as simple as placing a foot in the wrong direction (when doing the calf stretch) or hunching your back (when doing the hamstring stretch).
Plus, of course, there is the perennial problem of 'bouncing'. This happens when people move forward and backwards during a stretch in an effort to get deeper into the stretch.
That, according to Pidgeon, is wrong as it could force the muscle to stretch more than it should, leading to injuries such as small tears in the muscle.
Here, she shows how to do it right.
HAMSTRING STRETCH
How to do it: Sit down with your left leg stretched out and right leg bent at the knee, so that the sole of the right foot is touching the inside of the left thigh.
Using a towel looped around your left foot (you can do without the towel if you are flexible enough) gently pull your upper body towards the left knee. Stop when you feel the stretch in the left hamstring, hold for 12 to 15 seconds and return to the start position. Do three times on each side.
Common mistakes: Placing the right foot behind you and/or hunching your back in the quest to lean forward even more.
CALF STRETCH
How to do it: Stand facing a wall or stable object and place both hands on it. Keep the right leg forward (knee bent), the left leg slightly behind (knee straight) and push forward with your hips. This stretches the upper region of the calf muscle.
Then, in the same position, bend the left knee and push forward with the hips to stretch the lower part of the calf muscle. Stop when you feel the stretch in the left calf muscle. Hold for 12 to 15 seconds and return to the start position. Do three times on each side.
Common mistake: Not pointing the rear foot in the same direction as the front foot. For example, when the left foot is at the back, the tendency is for you to point it towards the left .
QUADRICEP STRETCH
How to do it: Stand next to a wall or some stable object and place your right hand on it to keep your balance. Bend the left leg and reach behind your back with the left hand to hold the left foot and gently pull it higher. Stop when you feel the stretch in the left quadricep, hold for 12 to 15 seconds and return to the start position. Do three times on each side.
Common mistakes: Pulling higher even though you feel pain in the knee. In such cases, you can get the required stretch without the pain by pulling the foot away from the body.
