Parkour - Stretching
Stretching is a fundamental aspect of any workout, parkour or otherwise. It improves range of motion, which is a great asset to ones strength. Being more flexible can reduce chances of injury, and good stretching can help with sore and tired muscles. Flexibility will not improve in one day; it is something that builds gradually.
A good stretching program should involve a light to moderate warm-up, just enough to get the muscles warm, and at least 15 minutes of stretching. All stretching should be done prior to an actual muscle workout, and should also be done after the workout is completed.
Each stretch should be held for at least 20 seconds, or more depending if that area is sore or one desires extra flexibility in that muscle. There are many different types of stretching, including ballistic, dynamic, active, passive, static, and isometric. These can be confusing, especially when they are interchanged within specific stretches.
Types of Stretches:
Ballistic stretching involves momentum to push limbs beyond their normal range of motion. This features bouncing in and out of a stretch, using the spring of resistance to push one out of a stretched position, and back into it. This type of stretching is not generally useful, except in specific situations (ie competitive gymnastics). This type of stretching does not allow the muscle to relax and get accustomed to its new position, and can lead to tearing or other injury. It can also teach the muscle groups to flex or tighten by activating the stretch reflex repeatedly. If one is to attempt ballistic stretching, do so under the guidance of someone who knows what they�re doing.
Dynamic stretching involves moving your limbs into a stretch and gradually pushing them further and further into a stretch, increasing their range of motion in stages. It uses controlled motions to increase range of motion, and does not feature any jerkiness or bouncing. These can include torso twists, or arm circles.
Active stretching is difficult, and often featured in martial arts or yoga. It involves assuming a stretched position and holding it, using no assistance other than the agonistic muscles (opposite of the stretching muscles). An example would be swinging a leg up high, and holding it there using nothing other than muscle strength. These stretches are difficult to hold, and aren�t generally held for more than 10 or 15 seconds. However difficult, they are excellent for increasing agonistic muscle strength.
Passive stretching involves holding a stretch, using assistance from another person or by holding onto another part of your body. This is the most common form of stretching, and generally the most efficient. Static stretching is very similar to passive, with the only difference being the effort put into the stretch. Passive involves no effort put into the stretch by the person, but by another external person or object. Static involves effort to hold the stretch by the person themselves.
Isometric stretching uses resistance to gain extra range of motion. It is very effective, and can also strengthen agonistic muscles. An example with a person would be holding a kick up high, and then attempting to force your leg down while your partner holds it up high. Once the person stops forcing their leg down, they can swing their leg up much higher. These stretches should be held passively for 10 seconds, force applied for 15 seconds, then relaxed again in the increased range passively for 15 seconds.
Stretching Exercises: A good program should stretch from the top down. That is, begin by stretching the neck/shoulders, and then proceed step-by-step downwards to the ankles. Once again, each stretch should be held for at least 20 seconds, and only after being warmed up. Most stretches can use passive, static, or isometric interchangeably depending on how flexible the person is already, and how much of a stretch they desire. These are basic stretches, and many more are available to stretch more specific muscle groups.
1. Head/Neck: While standing, tilt the head to each side, and in the front. Try to touch the ear to the shoulder, without moving the arms. Hands can be used to pull the head down further to the shoulders and down into the front. When tilting the head back, only tilt so the eyes face the ceiling, and no further.
2. Shoulders:
a) Arm circles: Keeping the arms straight, rotate them in large circles forwards and backwards. Do 10 rotations in each direction.
b) Arm bar: Take the right arm; throw it straight across your chest. Take the left arm and hug the right arm from below, pulling it across your chest. You should feel the stretch across the front of the right shoulder. Hold for each arm.
c) Arm behind: Throw the right arm straight up, pointing to the ceiling. Bend the elbow and try to pat yourself on the upper back. Take the left arm, and use it to pull/push your right elbow down to stretch the right shoulder. Hold for each arm.
3. Wrists:
a) Rotations: While standing, rotate the hands in circles, moving only the wrists.
b) Holds: Push the wrist downwards and upwards using the other hand. This can also be done while kneeling, and using the floor as resistance.
4. Waist: While standing, take one large step to the right. Feet should be spread wider than shoulder-width. With hands on the hips, rotate the hips clockwise and counter-clockwise, 10 rotations each direction.
5. Back/Shoulders:
a) Seal: Lie down on your stomach, with hands on either side at hip-level. Push up onto your hands, arc in your back and try to keep your hips on the ground. You can also roll onto either side.
b) Cat: Generally done immediately after seal stretch. From seal stretch position, sit back on the feet, without removing the hands from their original position. Back should be rounded.
c) Bridge: (Note - if you are assisting someone in their back bridge, always hold their upper back or shoulders, not the lower or middle back.) This stretch is difficult to learn on your own, and may require assistance. Lay on your back, bend the knees so your feet are flat on the floor. Place your hands on the floor on either side of your head. To place them correctly, you will need to bend them backwards so the fingers are pointing towards your feet, and the wrists pointing past your head. All at once, push up onto your hands and feet while looking back down at the ground between your hands. Try to put most of your weight on your arms. Arc your entire back and shoulders.
6. Legs:
a) Quads: While standing on the left foot, bend the right leg at the knee directly behind you, reach behind and grab the right foot. Pull upwards behind you to stretch the quads. Hold for each leg.
b) Straddle #1: While standing and legs spread apart, reach down towards the ground in between your feet. Make sure to keep your knees straight, and feet pointing out in front of you. Reach down as far as you can, keeping knees straight.
c) Pike #1: Stand up, and put feet together. Keep the knees straight and feet pointing out in front, and reach down towards your toes. Only reach as far as you can while keeping the knees straight. Alternates to this stretch feature crossing one leg over the other, and/or folding the arms while reaching to the feet.
d) Lunges/Splits: The most important part of either lunges or splits is keeping the hips square (in line), and the knees and shins in line with the hips. Place the left knee on the ground. Place the right foot in front, forming 90� angles with the knees. Make sure the left ankle is directly behind the left knee, which is directly behind the left hip. The hips should be perpendicular to the legs. The right knee should be directly above the right foot, and all in line similar to the left leg. Slowly lean forward on the right leg, keeping the legs in line. If desired, one can slide into splits by extending the legs. Keep one hand on either side and everything in line. The most common mistake in these stretches is twisting the knee, putting the behind foot out of line, which isn�t very good for the knees. Take a look behind you to make sure you�re all in line.
e) Straddle #2: Sit down on the ground, legs apart at least 90�. Keeping legs straight, and knees pointing towards the ceiling, reach out to the ground in front of you. The goal is putting your chest on the ground. Increase stretch by spreading the legs wider, or having someone push down on your back.
f) Pike #2: Sit on the ground, legs out straight in front of you. Keeping legs straight, reach down to the toes as far as you can. Make sure to only reach as far as you can, while keeping the knees straight.
7. Ankles:
a) Standing: Balance on one foot for 20 seconds each. Repeat with eyes closed.
b) Sitting: Cross one leg over the other and rotate the ankle either with hands or without. Do 10 rotations forwards, and 10 backwards for each ankle.
-Jessica Asztalos