Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race. This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group.
While these bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching. This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees.
Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:. Knowing the difference between each stretching technique and how to properly execute them is necessary for determining which stretch is best for your client's fitness goals and helping them perform them safely and effectively.
Master the science of nutrition and the art of behavior change coaching. Sign up to receive relevant, science-based health and fitness information and other resources. Don't miss out! Save now. Be in a class of your own. Ends soon! Act now. Remember to take deep, slow breaths. There are many different types of stretching techniques. Below are a few of them, their benefits and when to use each method of stretching. Powered by WordPress and Live Wire. Static Stretching Static stretching is a stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds.
Static stretching is the most common form of stretching, and is usually performed during general fitness routines. It is considered the safest and most effective form of stretching to improve overall flexibility. The best time for static stretching is after your workout as part of your cool down routine.
To save your body and valuable time, it is important to do things right! Stretching that is careless or poorly done can negatively affect other muscles and joints, actually worsening your condition.
This common mistake is the main reason why some people consider stretching worthless or painful. Stretching correctly demands good technique and practice. As in any other discipline, practice makes perfect. Make sure that all your angles are correct as you start the movement.
You must move with the right speed and with the right posture. Your focus should be moving the joint as little as possible as you stretch the muscle. Human nature is to take the path of least resistance, which makes us feel flexible and comfortable.
However, this approach is not the way to get a good stretch. Most people feel more comfortable and flexible when they are warm. However, can you stretch without warming up first? If you follow the basic guidelines on stretching, you will not risk an injury. It can be difficult and impractical to warm up every time if you are trying to correct a condition that requires you to stretch 10 times a day.
If you work out to feel good and to stay fit, it is fine to stretch before, after, and even during a workout. If you lift weights, it may help to stretch both the muscle that you are working as well and its antagonist. If the antagonist is flexible and pliable, the stretch will be easier and the risk for injury will decrease.
Stretching the calves during a run can help avoid injury, since tight, shortened calf muscles often affecting your stride. Maximizing the effect of your stretches should be part of your daily habits, just like brushing your teeth or showering. Your muscles need frequent maintenance as well. This is especially true if you suffer from problems related to tight or shortened muscles. Although you might feel silly stretching at work, it can help you avoid getting headaches or throwing your back out.
An employer who really cares for his employees will allow for stretching breaks in the morning and afternoon. You don't really need any equipment to be able to stretch. Stretching exercises can be done at home, at work, or at the gym.
A wall, a table, a phonebook to stand on , a towel, or an ironing board all work well as equipment. Several methods for stretching exist, but the basic idea is the same. Stretches should elongate the muscle.
The safest and most effective approach is the PNF proprioceptive muscular facilitation method, also called contract-release. This method is based on tricking the body's own defense mechanism. First, stretch the muscle until it starts to work against you, and your body sends a message to the muscle to tighten up and defend itself.
As you hold the position, the muscle will dismiss the possibility of danger and the body will relax again. You can also voluntarily tighten the muscle to calm the body's defenses. The PNF method is designed to make sure that your body does not fight the stretch. Adhere to the four basic principles for the greatest benefit. Repeat the last four steps three to six times, depending on the exercise and your goals.
An ending point is a position from which the movement stops for any reason. Certain ending points are movable and others are set. Whenever you stretch a muscle, you will reach an ending point sooner or later.
You may stop when you feel a sting or pain in the muscle. The movement may also be stopped by soft tissue muscle and skin or bony parts running into each other. During the PNF method, an ending point is reached when you feel a light sting in the muscle.
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