Stephanie Fernandes, Personal trainer and Director of Original Bootcamp - Chatswood, in Australia, has offered to give the OneMind Dogs community some awesome fitness tips specifically for agility handlers! This time we’re talking about stretching.
Just as you would include flexibility exercises in your dog's conditioning program, you should also include it in yours! You need to have it. Not only your muscles, but in your tendons, ligaments, and joints. They all work better when they move with flexibility. Any restrictions in your muscles, ligaments or tendons will limit your range of motion. "Use it or lose it". If you don't use your muscles and joints, they will begin to stiffen. Even stretching a few minutes a day will help maintain a good range of motion and decrease your chances of injury due to muscle pulls.
When should I stretch, and for how long? I recommend that stretches be done whilst your muscles are warm - so, ideally after you've exercised. If you don't have time to do a workout (or a light warm up), make time to stretch later on - even if it's hours later. When you get home, take a warm shower or bath - this increases your circulation and warms up muscle tissue much like a run - and then stretch. Take each stretch to the point of resistance, not pain, and hold each stretch for 15-20 seconds. Repeat each stretch for 2 to 3 times for every arm, leg etc.
Lying Hamstring Stretch
Starting Position
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, keeping your left leg extended on the floor.
Action
Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards you gently. Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Special Instructions
Stretch to the point of mild discomfort, not to the point of pain. Never bounce. Keep your hips down on the mat. Try to keep leg as straight as possible, only pulling closer to you if your flexibility allows. To reduce the intensity of this stretch, bend the knee of the stretching leg.
Standing Quad Stretch
Starting Position
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel.
Action
Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Special Instructions
Stretch to the point of mild discomfort, not to the point of pain. Never bounce. Straighten but do not lock the knee of your standing leg. If you are too inflexible to keep your knees next to each other, allow the bent leg to come forward slightly and gradually progress to a position where the thigh of the bent leg is perpendicular to the floor.
Lying Hip & Glute Stretch
Starting Position
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, grabbing it with your left hand. Place your right hand out to the side.
Action
Keeping your shoulder blades square (on the floor), use your left hand to guide your right knee across your body and towards the floor on your left side. Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Special Instructions
Stretch to the point of mild discomfort, not to the point of pain. Never bounce. Keep your shoulders on the mat. Don’t force your knee to the floor if your flexibility does not allow it. Muscles stretched: glutes, hips & lower back.
Leaning Single-Leg Calf Stretch
Starting Position
Stand facing a wall, about 12 inches away from it. Extend your arms in front of your shoulders to place your hands flat on the wall, keeping the elbows bent. Keeping both feet flat, step or slide your left foot (pictured) back, lengthening your left leg and straightening your arms.
Action
You should feel the stretch in the calf of the back (straight) leg. Breathe deeply and hold for 10-30 seconds. Switch sides.
Special Instructions
Keep your shoulders relaxed away from your ears. The more your lower your heel to the floor, and the farther you slide your straight leg behind you, the deeper you will feel this stretch.
Child's pose
Starting Position
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).
Action
Keep your knees and ankles separated and the tops of your feet on the floor as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips. Breathe deeply and hold for 10-30 seconds.
Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the shoulders relaxed away from your ears. This is a good compliment to "Upward Dog" stretch. Muscles Stretched: Back, quads.
