Types of Stretches

         What Does Stretching Do Exactly?

 

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. Stretching can play a key role in your exercise program. Stretching is known to help increase flexibility, range of motion, muscle control, and prevent future injuries. There are several stretching techniques that can  benefit


 certain types of activities. Before you stretch, warm up for at least 5 to 10 minutes to prevent any injuries. A warm up can be a light walk on a treadmill, or a stationary bicycle. Hold a stretch for about 10-30 seconds depending on your experience, switch sides if needed. The longer the stretch is held, the more flexible you will become. Although stretching can be very beneficial, safety is always a priority. If you are experiencing any pain or discomfort, stop what you are doing. Speak to a medical doctor or a physical therapist to see what types of stretching techniques are best for you.

 

Check It Out> http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/types-of-stretchi

 

 

 

Static vs. Dynamic Stretching 

Static

  • Stretches muscles while the body is resting
  • Usually held for 30 seconds to ELONGATE a muscle
  • Used to target muscle groups
  • Best AFTER a workout

 Dynamic

  • Active stretching using controlled movements (arms and legs moving simultaneously
  • Increases blood flow
  • Increases range of motion
  • Increases awareness of joint position
  • Improves athletic performance
  • Best PRIOR a workout

 


BOTH IMPROVE FLEXIBILITY

Dynamic Stretching

http://greatist.com/fitness/full-body-dynamic-warm-up

Static Stretching

http://thefitnessfocus.com/fitness-tips/stretch-before-and-after-the-insanity-workout-to-reduce-your-risk-of-injury

Foam Rolling Techniques

http://www.runnersworld.com/running-tips/how-to-use-a-foam-roller


References

 

Aurora Health Care. (n.d.). Retrieved April 25, 2016, from

             https://ahc.aurorahealthcare.org/services/smi/chalk-talk/warm-up.asp

Fitness. (n.d.). Retrieved April 25, 2016, from

              http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Edwards, Makeba. "What Are the Different Types of Stretching Techniques?" ACE Fitness. 19 Nov. 2012. Web. 04 May 2016.

Baker, Troy. "7 Types of Stretching Exercises." LIVESTRONG.COM. LIVESTRONG.COM, 18 Aug. 2013. Web. 04 May 2016.

"Fitness." Slide Show: A Guide to Basic Stretches. N.p., 2016. Web. 04 May 2016.