From basic gym classes in elementary school, to Crossfit classes around the world, one of the first areas focused intently is stretching. We will cover the importance of stretching, along with stretching types and the direct correlation it has with ROM (Range of Motion).
Stretching has traditionally been observed as a preventative measure against injuries. Those that make use of proper stretching however have been gifted with the advantage of greater muscle thickness and a superior range of motion.
Dynamic Stretching
This type of stretching is ideal prior to your training. The stretches are held for no longer than 10-15 seconds in order to keep the central nervous system from entering into a state of rest. This is typical in static stretches. Dynamic stretching is beneficial to the workout in that it does not have an impact on your overall strength and explosiveness. Adding smaller warm-up style exercises is also ideal to increase your heart rate. This in turn allocates more blood and oxygen to your soft muscle tissues.
Use of Static Stretching
Done after you have finished your workout, the idea is to stretch the muscles while the body is in it's resting state. These stretches would be held between 30 seconds to 2 minutes unlike the dynamic stretches. This ultimately aids in your muscles recovery and increases your flexibility.
Foam Rolling
This is a relatively new concept for use in both pre and post workout. Using some form of roller on your muscles has quite a few benefits to it. Allowing the accumulation of lactic acids to be pushed or drawn away is a major benefit. This is key in getting rid of muscle soreness and increasing mobility. Rolling your muscles is also great for use while doing dynamic stretching.
Another benefit from the above mentioned techniques can be muscle growth. There is a layer on top of your muscle called Fascia, when applying a stretch or foam rolling, the fascia stretches along with the muscle. This will allow for better travel and delivery of blood to the muscle which in turn aids in muscle recovery and growth.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions into your regular routine.
Stretching has traditionally been observed as a preventative measure against injuries. Those that make use of proper stretching however have been gifted with the advantage of greater muscle thickness and a superior range of motion.
Dynamic Stretching
This type of stretching is ideal prior to your training. The stretches are held for no longer than 10-15 seconds in order to keep the central nervous system from entering into a state of rest. This is typical in static stretches. Dynamic stretching is beneficial to the workout in that it does not have an impact on your overall strength and explosiveness. Adding smaller warm-up style exercises is also ideal to increase your heart rate. This in turn allocates more blood and oxygen to your soft muscle tissues.
Use of Static Stretching
Done after you have finished your workout, the idea is to stretch the muscles while the body is in it's resting state. These stretches would be held between 30 seconds to 2 minutes unlike the dynamic stretches. This ultimately aids in your muscles recovery and increases your flexibility.
Foam Rolling
This is a relatively new concept for use in both pre and post workout. Using some form of roller on your muscles has quite a few benefits to it. Allowing the accumulation of lactic acids to be pushed or drawn away is a major benefit. This is key in getting rid of muscle soreness and increasing mobility. Rolling your muscles is also great for use while doing dynamic stretching.
Another benefit from the above mentioned techniques can be muscle growth. There is a layer on top of your muscle called Fascia, when applying a stretch or foam rolling, the fascia stretches along with the muscle. This will allow for better travel and delivery of blood to the muscle which in turn aids in muscle recovery and growth.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions into your regular routine.
About the Author:
Nick Chow, an executive and author with BattleYourself. To learn more about stretching and proper range of motion, feel free to visit the BattleYourself website. Subscribe to an online personal training program and get a trainer of your choice to assist you in reaching your fitness, athletic, or lifestyle goals. They will be happy to prepare a customized fitness program for you and join you in your journey to good fitness and a healthy lifestyle. Their goal is to make sure you reach yours.
0 commentaires:
Post a Comment
Thanks for your comment.