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Stretching can also increase your range of motion and make daily activities easier. Last but not least,stretching is a fantastic way to unwind your muscles and decrease stress. After a stressful week,attending flexibility and stretching classes can be a great way way to let it all go.
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Static and Dynamic Stretches
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The two different types of stretches are: static and dynamic. Stretches come in two varieties: static and dynamic. Static stretches are ones in which you maintain a position for an extended time,often 15 to 30 seconds. Walking lunges or arm circles are examples of dynamic stretches where you continually move across a range of motion. Stretching classes often include a combination of static and dynamic stretches,which is important if you want to reap the greatest benefits from your regimen. Because they serve to lengthen your muscles and improve flexibility,static stretches are essential. Dynamic stretches are critical since they aid in warming up and preparing your muscles for activity. The ideal stretching to do is dynamic stretching prior to exercise and static stretching following exercise. However,static stretches are usually done at the start of flexibility training sessions to help you unwind and concentrate on your breath.
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Examples of static and dynamic stretches are listed below:
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Static Stretches:
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Quadriceps stretch: Standing with one leg behind you,grab your ankle and pull it towards your glutes. Hold for 15-30 seconds.
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Hamstring stretch: Lying on your back,extend one leg straight up and hold onto your thigh or ankle. Pull your leg towards you until you feel a stretch in the back of your leg. Hold for 15-30 seconds.
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Dynamic Stretches:
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Walking lunges: Start by standing with your feet together. Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground. Return to the starting position and repeat with the other leg.
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Arm circles: Start by standing with your arms extended out to the sides at shoulder level. Make small circles forward for 30 seconds,then switch directions and circle backwards for 30 seconds.
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Getting Started
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If you are new to stretching,it is important to start slowly and gradually increase the intensity of your stretches over time. It is also important not to push yourself to the extreme. Stop stretching if you “sense” or “start feeling” pain and contact a doctor or physical therapist.
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Here are some tips for getting started:
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Find a comfy place to stretch. A mat or towel on the floor will work perfectly.
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Start with static stretches and hold each stretch for 15-30 seconds.
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As you start to become more flexible,you can add dynamic stretches to your routine.
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Stretch every day for the best results!
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PNF Stretching
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PNF (proprioceptive neuromuscular facilitation) stretching is a type of stretch that uses both the stretch reflex and the Golgi tendon reflex to attain a greater range of motion. PNF stretching is usually performed with a partner who exerts pressure on the targeted muscle area. After,the individual briefly contracts the muscle group before relaxing. This process is repeated a few times to aid in increasing flexibility. Consider employing a stretching specialist,like those at The Muvement Pros,if you don’t have a partner with PNF Stretching knowledge! To help increase flexibility,this technique is performed several times. PNF stretching has a variety of advantages,such as improved circulation,a wider range of motion,and a lower chance of injury. PNF stretching is a state of the art form of stretching and must only be attempted with the guidance of a qualified professional.
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Why not give stretching a shot now that you know a little more about it? Stretching for just a few minutes daily can have a huge impact on your general health!
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