Stanley DragonBoat artlicle：Flexibility

Flexibility

Recommended Stretches for Dragon Boat competitors:

Pec Major/Minor
Wrist Flexors
Posterior Rotator Cuff and Capsule
Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and Ribs
Psoas (hip flexors)
Quadriceps
Hamstrings, Hamstrings (alternate stretch)
Iliotibial Band, Lateral Hip, & Lumbar Paraspinals

The Flexibility Controversy – Should I Stretch Before or After Exercise?

Flexibility decreases the responsiveness of the tissues when done before. One wants tissue at a heightened nervous innervation state. ex: New Zealand All Blacks pre game Haka dance.

Benefits of Good Stretching

l Stretching improves flexibility. Flexible muscles can increase your daily performance.

l Stretching enhances range of motion of your joints. Good range of motion leads to better balance, which will help keep you mobile and less prone to injury from falls — especially as you age.

l Stretching enhances circulation. Stretching improves blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

l Stretching promotes better posture. Frequent stretching prevents your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.

l Stretching can relieve stress. Stretching relaxes tense muscles that often accompany stress.

l Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

Flexibility Strategies

l Post activity flexibility will show the greatest gains

l Flexibility is most effective when done within 90 minutes of activity for 15-20 minutes,

5 reps, with a hold of 15-30 seconds initially and ending with a hold of 30-60 seconds

Proper form is very important

l Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.

l Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.

l Cold immersion following flexibility training takes advantage of the thermal characteristics of connective tissue – once plastic deformation has occurred lowering the temperature theoretically prolongs the length changes. Comment – use of ice immersion during multi-day competitions

Pec Major/Minor