Stretching is a common component of post-exercise cool-downs because it improves blood flow and circulation following a workout, supplying more oxygen to the muscles and brain, and easing discomfort and pain.
However, as you may already be aware, some stretches can also improve the effectiveness of your warm-up before a workout by assisting in the release of tight muscles and expansion of their range of motion, thereby priming the body for the strenuous activity that lies ahead.
Stretches may be added to your program in a variety of ways, and the most of them will undoubtedly improve your performance. However, the benefits can be enormous if you carefully match the right stretches to your training style.
Static & Dynamic stretches
The two most common forms of stretching are by far static and dynamic stretches, both of which you have probably previously experienced to some extent.
Stretching your muscles while your body is at rest is known as static stretching. The targeted muscles are gradually extended to their maximum length, and the final posture is held for approximately 30 seconds. They can be passive, in which the extra force is provided by an outside source, such a piece of exercise equipment or an exercise partner, or active, in which the person applying the additional force does so with a higher intensity.
Bending over and touching your toes is a nice illustration. When done after a workout, when the muscles are sufficiently relaxed, static stretches are most effective. The duration of a stretch is contingent upon the person's age and history of injuries; nevertheless, a good general guideline is to hold the stretch for as long as you can bear the discomfort.
Studies have indicated that static stretching, when done following a training session, can help reduce muscle soreness and enhance flexibility and joint range of motion while also relieving muscular tension. For the majority of people, it's also the safest method of stretching.
Alternatively, dynamic stretches utilize the momentum created by slow, purposeful movement of the extremities to their maximum range of motion. Put another way, the stretch is executed by performing 10–12 repetitions of a difficult but manageable range of motion.
They are essentially slower, modified versions of the exercises you are about to perform. Their main purpose is to increase blood flow, warm up the muscles, and, most importantly, improve range of motion around your joints, all of which help lower your chance of suffering a joint injury.
According to studies, athletes who incorporate dynamic stretches into their warm-up regimen experience enhanced muscle performance and endurance because of their increased functional range of motion and mobility.
Obviously, depending on whether the force is applied inside or externally, dynamic stretches can also be done passively or actively.
We used to be told that static stretching was the best way to warm up your muscles before a hard workout, but new research has revealed that, even though it can help your muscles loosen up, static stretching doesn't really relate to what you're going to be doing, doesn't translate well into functional flexibility, and may even raise your risk of injury rather than lower it.
Because of this, most fitness professionals concur that static stretching regimens are most appropriate for use following physical activity.
Stretching is more than just these two popular versions, though, and becoming more knowledgeable about the different kinds of stretches will help you improve the functionality of your movements and hasten the healing and recuperation process. For best results, try these additional methods for stretching your muscles before, during, and after a workout:
#1. Active isolated stretching (AIS)
By means of muscle lengthening and fascial release, the AIS approach facilitates the dynamic and assisted stretching of major muscle groups. The four guiding concepts of this stretching program were created more than 30 years ago by kinesiotherapist Aaron Mattes:
• Stretching the targeted muscles alone
• Holding each stretch for two seconds
• Repeating the exercise ten times
• Inhaling upon release are all recommended.
By maximizing the flow of blood, oxygen, and essential nutrients to the muscles being stretched, this stretching technique aims to maximize flexibility and expedite recovery.
#2. Isometric stretching
Isometric stretching is one of the best ways to increase static passive flexibility because it highlights isometric contractions, which happen when tension is created inside a muscle group without changing its length.
But because of the way your body functions, isometric stretching necessitates the assistance of a spotter since the muscles will attempt to resist the stretch by moving in the opposite direction when one section of the body is stretched.
Therefore, you'll get much greater results than stretching the leg up on your own if you can, for instance, ask someone to hold your extended leg up as high as possible while you're naturally pushing downward to resist the stretch.
Include isometric stretching in your routine if you want to improve your ligaments and tendons' strength and joint range of motion, particularly when the tendons are stretched. In the absence of a spotter, a chair or a wall can provide useful resistance.
#3. Ballistic stretching
Ballistic stretching aims to push a limb above its natural range of motion by using its momentum to make it bounce into a stretched position.
In more detail, ballistic stretching is the act of springing into a stretched posture while the muscle is not yet ready or sufficiently relaxed to go into that range. In other words, it prevents your muscles from adjusting to the stretched position, which leads to your muscles tightening up as a result of continuously triggering the stretch response.
Additionally, because ballistic stretches need more force, they allow the muscles to stretch farther than they otherwise would by extending their range of motion.
However, even while it helps athletes extend their range of motion, this type of stretching can be hazardous if performed by the average gym patron without the proper supervision.
#4. Myofascial release
Applying light pressure to the fascia—a network of connective tissues that connects various body parts and the muscles that underlie them—is a safe and incredibly powerful technique known as myofascial release.
It relieves discomfort, restores motion, and relieves fascia tension by allowing the fascia to stretch with the use of light pressure. Typically, a foam roller is used for this purpose.
Myofascial release is not only a useful stretching technique for a variety of conditions and injuries that involve loss of function or flexibility in the hip, shoulder, and back areas, but it can also help athletes perform better by releasing shortness and tightness in their muscles during the warm-up phase of the exercise program.
#5. Proprioceptive Neuromuscular Facilitation (PNF)
PNF is a more sophisticated type of flexibility training that incorporates both the stretching and contraction of the targeted muscle. It does this by carefully combining isometric and static stretching.
PNF stretching aims to reduce the risk of sports injury while increasing motor performance and improving flexibility. Although it was first developed as a kind of rehabilitation, it is now frequently used in athletic training to increase the strength and range of motion in particular muscle groups.
PNF stretching involves passively stretching the targeted muscle, followed by an isometric contraction against the resistance while the muscle is stretched. The final phase involves gently stretching the same muscle within the expanded range of motion that the stretch has provided. An enormously expanded range of motion is the ultimate outcome.
PNF stretches, however, may increase the target muscle group's stress level and raise the possibility of soft tissue injury. In order to ensure that the body is ready for more strenuous activities, it is crucial to warm up adequately before stretching.
As you can see, the objectives of every stretching variant are to increase a person's range of motion, flexibility, and muscular function. While these methods are easy to use and don't take much time, they can help you get better results and speed up the healing process by giving your muscles and joints greater flexibility and strength. Use them sparingly and during the right parts of your routine.
Comments
Post a Comment