Stretching
keeps the muscles flexible, strong and healthy, and we need that flexibility to
maintain a range of motion in the joints. Without it, the muscles shorten and
becomes tight. Then when you call on the muscle for activity, they are weak and
unable to extend all the way. Stretching prevents injury and decreases muscle
soreness stretching is a part of exercise that is often ignored, by seasoned
athletes as well as ordinary people, most exercises subjects the body to tears
in tendons and ligaments , caused by muscle strains and bone fractures, however
stretching does the opposite.
Stretching should be done before and after exercise, whether it be aerobic or
weight-training. Before exercising do a 5-10 min warm up, never stretch cold
muscles get blood flowing through your muscles first, do not bounce during
stretching this can cause pulling or tearing of the muscle. Stretch until the
muscle feels relaxed, do not over stretch. Stretching after exercise should be
done 10 minutes after the completion before the muscles had time to cool off.
1. WARM-UP
2. LIGHT STRETCH
3. WORKOUT
4.THOROUGH STRETCHING ROUTINE
1. DYNAMIC STRETCHING
2. BALLISTIC STRETCHING
3. STATIC ACTIVE STRETCHING
4. STATIC PASSIVE STRETCHING
5. ISOMETRIC STRETCHING
6. PNF STRETCHING
One of the main advantages of dynamic stretching is warming up the muscles to their temperature, stretching them and therefore improving their function. This is a movement-based type of stretching; it uses the muscles themselves to bring about a stretch. Dynamic stretching is using movement to stretch and warm up certain muscles or muscle groups. Dynamic stretching uses movements like squats, lunges, different types of rotations, and transforms them into stretches.
Ballistic
stretching is characterised by repeated rapid and jerky movements. These
repetitive rapid and bouncing movements are used to stretch the target muscle
group and joints beyond the normal ranges of movements. The muscles act like a
spring alternating between stretched and stance and quick contractions.
Ballistic stretches are a series of eccentric contractions followed by
concentric contractions.
Active
stretch is where you assume a position and hold it there with no assistance
other than using the strength of your agonist muscles. Active stretching
increases active flexibility and strengthens the agonistic muscles. Improves
your flexibility and range of motion, can also help your muscles recover faster
after a workout, leading to less pain and stiffness. Static stretching is a
great way to release stress and tension in your muscles which can help you feel
more relaxed.
A sustained external force applied at the end-range manually or mechanically to elongates a shortened muscle-tendon unit, while the person is relaxed. Passive stretching can improve flexibility, range of motion, and mobility. It helps improve your performance while lowering your risk of injury, it does not involve abrupt movements and is highly unlikely to make someone slop their muscle limits. Passive stretching is a great way of cooling down easily after a demanding training session, reducing among other this, post-workout muscle fatigue and contributing to muscles rehabilitation, just slowing your breathing and working out the kinks to ensure that your recover quickly.
Helps to develop strength in tense muscle (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually with stretching. It helps in achieving deeper stretches and thus conquering a wider range of motion and promotes muscle strength. Isometric stretching bears a strong resemblance to static and passive stretching, but there is one vital difference between them, it employs contracting the stretched muscle. When the muscle is stretched is subjected to an isometric position, additional fibres are stretched that would have the otherwise remained at rest.
Increases strength and stability around the joints, increase balance of strength, enhance coordination superior relaxation of muscles. Its accelerates the neuromuscular mechanism by stimulating the proprioceptors. Its highly recommended by a physical therapist yet it is underutilized because of the lengthier time they need to complete a PNF stretch. PNF is a stretching technique utilized to increase ROM and flexibility. Its increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency.
