Types of stretching
Learn the type of stretching (muscle stretching)
Muscle stretching or stretching is usually part of the hot and cold part of those who exercise. Stretching speed, flexibility, circulation, and all your exercises can increase the scope of success. Different types of exercises require very different types of stretching. Therefore, look at the different types of stretches that fit your fitness program below.
- Static stretch
It is a string performed in a position that is quite challenging, but usually comfortable for a certain period of time, usually in the range of 10-30 seconds. Static stretching is considered to be the most common form of stretching in general fitness exercises and is effective for increasing overall flexibility.
In addition, many experts consider that static stretching is much more beneficial than dynamic stretching to increase the range of motion in functional movements, including sports and activities at daily speeds.
- Dynamic stretching
This is a stretch that is done by going through various challenges but it is comfortable to go on again and again, usually up to 10-12 times. Although dynamic, these stretches require higher adjustments than static stretches. This stretch is very popular with athletes, coaches, coaches, and physical therapists due to the increasing increase in mobility and mobility effectiveness in sports and daily life.
- Passive stretching
The passive point here is that you use outside kind of help to help you achieve the stretch. This help can be the weight of our body, rope, gravity, weight gain of other people. With passive stretching, you can relax your muscles and try to stretch depending on the external forces you hold back. You don’t usually have to work very hard at this end, but there is always the risk that external forces may be stronger than you so that it can cause damage.
- Active stretching
The muscle involved in muscle contraction is a stretch that opposes what you are stretching. You should not use stretch devices like the body, rope, gravity, other people, or passive stretch. With active stretching, the muscles that you stretch to rely on other muscles to relax and start stretching. Active stretching can be very challenging because muscle strength is required to produce stretches, but it is low risk because you rely on your own strength rather than your extreme strength.
- Isometric stretch
Isometric stretch, you reject stretch by pulling a muscle. For example, your partner holds your feet up when you try to pull your legs in the opposite direction. It is the safest and most effective stretching method to increase the range of motion and strengthens the stems and ligaments while maintaining their flexibility.
- Proprioceptive Neuromuscular Facilitation (PNF)
It is a type that combines isometric, static, and passive stretches to encourage high levels of flexibility. Do that by stretching the passive muscles; Do not make isometric compression against the barrier in a lying position; And results from a movement that extends passively through the increasing range. It is an advanced form of flexibility training that helps increase strength.
Which type of stretch is best?
Most static-passive stretches you stretch and stretch. Static-passive stretching is the most common and easy stretching. When carried out with good technique, this stretch is effective in increasing flexibility and speed range.
Most experts now agree that the best stretch dynamic is an active stretch. Stretch uses as you move through the stretch and asks you to build your own strengths. They are more useful for improving the functional movement used in daily life and sports. In addition, the stretch is based on movement, it can help produce heat which can make the muscles more flexible. Finally, evidence shows that because dynamically active stretch muscles require activation and contraction, stiffer muscles are triggered to relax more.
There are many problems with stretching dependent exercise.
Many people have become dependent on stretching as they think it is good for exercise. Doing that in any way you can. Someone is doing it in the middle of continuous sitting, doing it before the exercise, doing it at the end of the exercise, and waking up again. In other words, there is no pause in practicing stretching But modern research says otherwise!
In an article published in the Scandinavian Journal of Medicine and Science in Sports, the scientists said that light stretching should be done to break the inertia of the body before starting exercise. But if you start stretching thinking that this stretching will help you avoid muscle injuries, it can be a problem.
Now let’s find out what are the problems of over-stretching-
Researchers have found that those who take static stretching as a warm-up before the main exercise, lose about 5.5 percent of their muscle strength during exercise. As a result, they can lift 7.3 percent less weight. Sometimes it hurts to lift more weight with less force. So, like the scientists, if you do not have experience in large-scale exercise, follow the advice of the trainer. The problem will be less. Benefits of stretching.
According to fitness experts, there are many problems with frequent stretching or stretching dependent exercise. Decreased muscle tension can cause tension. Muscle pain can also be triggered by frequent tension. It can also lead to complications such as weakness and stretching. So keep a balance between exercises. Stretching should not be taken to extremes.
There is no such difference for people who do moderate exercise. But for those who use heavy, there can be a lot of difference. So they should do light stretching at the warm-up stage. And stretching well after exercise 6.
According to experts, this rule should be followed even with a little exercise. It will increase fitness more. Muscle strength will also increase.