Do we need stretching?
Yes, we must do stretching before a work out and after
• increased mental and physical relaxation
• enhanced development of body awareness www.activebryantsystems.com
• reduced risk of injury to joints, muscles, and tendons
• reduced muscular soreness
• reduced muscular tension
• increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues
• reduced severity of painful menstruation (dysmenorrhea) in females
• inadequate rest between workouts
• performing the wrong exercises
• performing exercises in the wrong (or sub-optimal) sequence
3. sport-specific activity
1. joint rotations
2. aerobic activity
2. sides (external obliques)
4. forearms and wrists
8. groin (adductors)
9. thighs (quadriceps and abductors)
2. dynamic stretching
3. static stretching
The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.
The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.
The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.
Elements of a Good Stretch
One thing many people seem to disagree about is how long to hold a passive stretch in its position. Various sources seem to suggest that they should be held for as little as 10 seconds to as long as a full minute (or even several minutes). The truth is that no one really seems to know for sure. According to HFLTA there exists some controversy over how long a stretch should be held. Many researchers recommend 30-60 seconds. For the hamstrings, research suggests that 15 seconds may be sufficient, but it is not yet known whether 15 seconds is sufficient for any other muscle group.
Breathing During Stretching
When to Stretch
Stretching to Increase Flexibility
2. To reduce the resistance of connective tissues to muscle elongation
• Warm-up properly before any and all athletic activities. Make sure to give yourself ample time to perform the complete warm-up. .
• Cool-down properly after any and all athletic activities.
• Always make sure your muscles are warmed-up before you stretch!
• Perform PNF stretching every other day, and static stretching on the off days (if you are overzealous, you can try static stretching every day, in addition to PNF stretching every other day).