Stretching exercises to improve your range of motion, workout harder
with reduced risk of injury, stretching is very overlooked in exercise.
If you want to achieve your best, then stretching should not be
neglected, as well as reducing the risk of injury, it will improve your
ability to move.
Other benefits
Improved circulation
Reduce muscle soreness
Helps to release lactic acid and toxins from the muscles
Don't stretch to far!
Stretching to far can cause injury, during your stretching sessions
you'll feel discomfort, this is normal but if you go beyond this
discomfort and you start to feel pain you must stop, you're at risk from
over stretching and injuring yourself.
Warm up before stretching
When your muscles are cold they're not as flexible as when they're
warmed up, and trying to stretch your muscles when they're cold could
cause a muscle injury.
Types of muscles
Protagonistic muscles allow motion to happen
Antagonistic muscles limit our flexibility
The four major stretching elements
Muscle - Muscle tissue itself is stretchy, but it has its limits, when
muscle is stretched beyond its ability, muscle tears happen and they can
take six months or longer to recover from.
Tendons - Connects muscle tissue and muscle to bone.
Ligaments - Connects bone to bone.
Joints - The range of motion of your joints can be improved by stretching.
Different types of stretching
Ballistic - This involves sudden bursts of movement not actual stretching of the muscles.
Static Active - Requires effort to hold your body in a particular static position.
Static Passive - Passive is just using your body weight to stretch.
Dynamic - This is just completing a range of motion of a joint.
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