You’ve likely heard an instructor in physical education or coach inform that stretching is essential. What exactly is it? Does it really make a problem if you’re just not that flexible?
Flexibility isn’t just a nice thing to be. It’s vital for our health and strength. Rick Wade, a Banner trainer stated, “Stretching keeps your muscles healthy, flexible and strong that helps you keep your range of motion within joints. In the absence of adequate flexibility, your muscles can become narrow and tight, which leads weak muscles and restricted joint movement and inadequate function.”
There are two kinds of stretches that aid in building and maintaining flexibility: static stretches and dynamic stretches.
Static stretches are likely to be the first thing that comes to mind when you think of stretching. This is the process of stretching muscles or groups of muscles until you feel tension. And the position is held for between 20 and 60 seconds. It is possible to rest, and then repeat the stretch twice or three times.
If you pull your heel towards your buttocks and keep it there, stretching your quadriceps, it’s static stretching.
The advantages from static stretching. “Static stretching is slow controlled, safe and easy to practice,” Wade said. It is possible to have small breaks in your home at at work or at school to squeeze in the static stretch.
If you do static stretching on a regular basis it can help keep or improve your flexibility . It can also aid in preventing injuries which are caused by being restricted in motion. Stretching statically can also aid in recovering your muscles more quickly after exercise and reduce stiffness and pain in your muscles. “Static stretching is a good alternative if you don’t do many hours of exercise or are sedentary,” Wade said.
The dangers of static stretching. If you are doing a static stretch it is possible to gradually and gradually increase tension without harming yourself. Be careful not to push past your point of tension into discomfort. Doing too much can result in discomfort as well as tenderness that persists even after you’ve stretched but it’s not as efficient in preparing you for your workout.
Dynamic stretching is a type of stretch that encompass movement over a larger range of movement. They’re usually associated with your exercise or sport to ensure that when you stretch you exercise your muscles as you would in your sport or exercise.
“These whole-body movements are designed to take your joints through their entire range of motion, and then return to their starting point. The movement isn’t held until the end of it,” Wade said. This is ideal to increase the range of motion you require for your sport.
If you kick and jog your buttocks using every heel 10 times, it’s an active stretch.
The advantages from dynamic stretching. “Dynamic stretching requires greater control of your movements and it is gaining popularity among coaches and athletes as a pre-exercise warm-up preferred choice,” Wade said.
It is a favorite among athletes because it makes use of more rapid, specific movements for sports. These exercises increase circulation of blood to the muscles. They also raise the body temperature up, as well as stimulate the muscle and nerves activated during training. These elements mean that the dynamic stretching of muscles can boost the physical performance during practices games, practices or lifting sessions.
The dangers from the dynamic stretching. Dynamic stretching is the best option for people who are healthy. “It’s NOT recommended for those who have been injured, are in the beginning stages of healing from accident, surgery, or who are physically sedentary or are physically unable to do intense training,” Wade said.
The most important thing is the bottom line
Stretching is crucial for increasing the flexibility of your muscles and increasing strength. Dynamic stretching, static stretching, or a combination could be the right option for you, based on your requirements, goals and fitness.
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