Stretching
Stretching is a class devoted to flexibility: after a warm-up, the whole session is spent lengthening the muscles of the legs, hips, back and shoulders. Many studios have it on the timetable as a class of its own, often at several levels. It is taught in a group on mats, sometimes with bands, blocks or a partner's help.
What it is for
Section titled “What it is for”- A wider range of movement in the hips, the backs of the legs, the back and the shoulders.
- Less stiffness from sitting, and a feeling of release after other training.
- Steps towards goals such as the splits or a deeper backbend — see Splits training.
- Calm: slow stretches and steady breathing help you relax.
Equipment
Section titled “Equipment”- Comfortable, stretchy clothes; long leggings are handy for floor work. Socks or bare feet.
- A warm top for the start, which you take off once you are warm.
- A mat. Studios usually also have blocks, straps and resistance bands.
- Water.
How a class goes
Section titled “How a class goes”- Usually about an hour.
- A warm-up of joint circles and light cardio, because warm muscles stretch more easily and more safely.
- Dynamic stretching: controlled swings and circles through the full range of movement.
- Static stretching: holding a position for half a minute or longer while breathing slowly, then going a little deeper as the muscle lets go.
- Many trainers also use contract-and-relax stretching: you press against resistance for a few seconds, relax, and then move a little further. Some classes include gentle stretching with a partner or with the trainer’s help — say at once when it is enough.
- In a first class, work at your own level. A stretch should feel strong but never sharp or painful. Progress comes with regular classes, not with pushing harder in one.
Who it suits best
Section titled “Who it suits best”- Anybody who feels stiff, including people who sit at a desk all day.
- Dancers, gymnasts, martial artists and runners who need flexibility.
- Beginners of any age: every position has an easier version.
- People who want a calm class after strength or cardio training.
- It suits less somebody looking for strength or cardio — combine it with another class, or try Mobility for flexibility with strength. With an injury, very flexible joints (hypermobility), after surgery or in pregnancy, ask your doctor first and tell the trainer. Never bounce or force a stretch.