|
The Benefits Of Stretching
There are several benefits of stretching, and stretching needs to be a part of your fitness program.
Stretching increases flexibility. Flexibility is the degree to which an individual muscle will lengthen.
As you get older, your muscles begin to shorten and tighten, restricting your flexibility. Your movement becomes
slower and less fluid. You don't stand up as straight. You walk more stiffly and with a shorter stride. You find
it more difficult to bend down to pick something up. You're more susceptible to muscle, joint and tendon injuries.
One of the most powerful benefits of stretching is that it increases flexibility. Increased flexibilty will help
you comfortably and fluidly perform life's daily activities and will help reduce the risk of muscle, joint and
tendon injuries.
Stretching can eliminate low back pain. Low back pain could be the most common kind of structural pain
and it affects a large percentage of the population worldwide. Muscle tightness in the quadriceps, hamstrings, hip
flexors and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the
pain.
Stretching improves circulation. Stretching increases blood flow to the muscles. Increased blood flow brings
more nourishment to the muscles and gets rid of more waste byproducts in the muscle tissue. Improved circulation can
also help shorten your recovery time if you've had any muscle injuries.
Stretching feels good. One of the benefits of stretching that's often overlooked is that stretching feels
good.
Types Of Stretching
Static Stretching - Static stretching is the most common type of stretching. You gently assume a stretch
position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling
sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.
Passive Stretching - Passive stretching is also known as relaxed stretching and it's basically the same
as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a
muscle, a partner or some type of apparatus does.
Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to
the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be
slow, controlled leg swings, arm swings, or torso twists.
Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its
normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing
down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly
conditioned athletes who need to prepare for a volatile, high-speed activity.
Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there
with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your
leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle
will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than
10 to 15 seconds.
Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position and then
resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high
while you attempt to force your leg back down to the ground.
Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique
of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally
developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then
contracted isometrically against resistance while in the stretched position, and then being passively stretched again
through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against
the isometric contraction and to then take the muscle through its increased range of motion.
Stretching Tips
- Stretching should be performed a minimum of three days per week in order to improve and maintain flexibility.
- Never stretch cold muscles. Stretching cold muscles can cause injury, and several studies have shown that stretching
cold muscles slightly decreases muscle strength and power for up to an hour after stretching. Warm up first, then stretch.
Or stretch after your workout.
- Never force a stretch beyond the point of mild tension. You should never feel pain when stretching.
- Your flexibility changes day to day, so you may not be able to perform your stretching routine in the same manner with
the same results each time you stretch.
For more stretching tips, grab your
Free Stretching Tips Report.
In conclusion, the benefits of stretching are important, so make sure that stretching is a regular part of your fitness
program.
Recommended Resource
The Stretching Handbook is a quick reference guide that covers every possible
stretching exercise for every major muscle group in the body.
Read my review of The Stretching Handbook
Leave the Benefits Of Stretching page and return to the Home page
|
