TYPES
OF STRETCHES
There
are a number of ways to stretch; these three are the
most common.
Ballistic
Characterized by bouncy movements. Can be used if
practicing for a specific movement.
Normally you should avoid this type of movement.
Static
Passive in nature.
This type of stretch is held for 20 to 90 seconds
and should feel good.
It helps elongate the muscle, and improve range
of motion.
PNF
This type of resistive stretching is
a "deep" stretch requiring resistance a
holding phase for up to 8 seconds.
Before
starting to stretch, you will find that taking a couple
of deep breaths will help you relax and enjoy your
stretching even more.
1)
Take a deep breath through the nose and exhale through
the mouth.
2)
When you exhale use your abdomen to push the air out.
3)
Repeat this routine slowly for a couple of minutes.
There
are three ranges for stretching.
In the first range you should feel a slight pull
on the muscle. Start
here, remember stretching should feel good!
Release the muscle letting it rest for a few
seconds, then repeat the same movement. This time
increase your range.
You should feel more of a pull on the muscle when
stretching, but it should not hurt.
If you notice other parts of the body shifting or
moving, you are pulling too hard.
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STRENGTH AND
FLEXIBILITY
Strength
training and flexibility training should go hand in
hand.
It is a common misconception that there must
always be a trade-off between flexibility and strength.
Obviously,
if you neglect flexibility training altogether in order
to train for strength then you are certainly sacrificing
flexibility (and vice versa).
However, performing exercises for both strength
and flexibility need not sacrifice either one.
As a matter of fact, flexibility training and
strength training can actually enhance one another.
OVER
FLEXIBILITY
It
is possible for the muscles of a joint to become too
flexible. According
to SynerStretch, there is a tradeoff between flexibility
and stability. As
you get "looser" or more limber in a
particular joint, less support is given to the joint by
its surrounding muscles. Excessive flexibility can be
just as bad as not enough because both increase your
risk of injury.
FINAL
THOUGHT
For
those who workout right after work, many times you are
still in your mode of work, so you may have a tendency
to workout the same way...rush, rush, rush. Take a few
minutes before you workout and warm up. Then spend five
or ten minutes doing some relaxing stretches. You may
find yourself not feeling so rushed as you
exercise.
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