The examples below use the Hamstring stretch to explain how to carry out PNF stretches. Isometric Hold-Relax Lying with on your back, with one leg straight out and the other straight up in the air, move your airborne leg to a point of resistance displaying mild discomfort and hold for 10 seconds.
Concentric Contract-Relax Lying with your back on the floor, with one leg straight out and the other straight up in the air, move your airborne leg to a point of resistance displaying mild discomfort and hold for 10 seconds. Hip Flexors. IT Band. For most general exercisers, the risk of injury associated with ballistic stretches means that this type of exercise is best avoided. If, however, you are involved in sports where ballistic stretches are the norm -- for example kick boxing, soccer or gymnastics -- this type of stretching is a necessary part of your training.
Ballistic stretches are similar to dynamic stretches in that they involve big movements, but ballistic stretches are performed much faster. High leg kicks and bouncing during stretches are examples of ballistic stretching.
If you do use ballistic stretching, it is important that your muscles are very warm to minimize your risk of injury. It is important to only stretch your muscles when they are warm. Cold muscles are less pliable and more prone to injury. Warm up before stretching by performing some light but progressive cardio for five to 10 minutes; for example walk, jog and then run. Warm muscles stretch much more easily. If you are stretching as part of your warm up, focus on the muscles you are going to be using in your workout.
Commonly used as part of a cool down, static stretching helps reduce muscle tension, lessening the muscle shortening and tightening that often happens after a tough workout and which can lead to muscles feeling tight and to post-workout aches and pains. Static stretching helps return your muscles to their original pre-exercise length.
In other words, static stretching can temporally worsen performance. Since a warm-up should boost performance, static stretches are generally not recommended for warm ups , but are great for cool downs — loosening muscles and tendons, and aiding post-workout recovery. If you want to improve your flexibility, developmental static stretching is a good choice.
Static developmental stretching coaxes a joint into a wider range of movement by overcoming the stretch reflex this is the automatic contraction of a muscle when stretched — the contraction eases and the muscle relaxes after about 15 seconds.
Developmental stretches are held for between 15 to 30 seconds or more and, as the name implies, you should try to increase the depth of the stretch slowly over time. How: With static developmental stretching, you stretch the muscle to the point where you feel mild tension stretch reflex and hold it there for about 10 seconds — do not bounce or in any way force your way through it.
After 10 — 15 seconds you will feel your muscles relax slightly and should then be able to gently move into a slightly deeper stretch to the point where the mild tension in the muscle reoccurs. Hold the stretch again. The process can be repeated a number of times until an appropriate and extended range of motion is achieved.
Once you are there, hold your last stretch for a further 15 to 30 seconds. Developmental static stretching can be quite time consuming so is best reserved for muscles that are really tight. Developmental stretching is best used as part of your cool down or, if you are serious about improving your flexibility, during dedicated stretching sessions after a light warm up. Where static stretches are generally best used in the cool down, dynamic stretches are better suited to warming up.
When done right, dynamic stretching helps to warm up the joints, maintain current flexibility, and reduce muscle tension. The beauty of dynamic stretches is that they prepare your body for the activities you are about to perform without letting you get cold or reducing muscle power or balance. They also provide an excellent opportunity to rehearse the movements you are about to perform in your coming workout. This two-for-one stretch makes dynamic stretching so time-efficient.
Why: To improve performance and reduce injury risk for sports involving ballistic movements. Ballistic stretching is a lot like dynamic stretching only faster and more explosive, utilizing bouncing and jerking movements, which bring with them a greater risk of injury. In sports such as kickboxing, sprinting, gymnastics and even fencing, movements are performed very rapidly and through a large range of movement — the very definition of ballistic.
This means that participants in these and similar sports may include ballistic stretching as part of their training. Not to do so would invite injury when they practice their chosen sport. For the rest of us, where rapid and large movements are not the norm, the risk of ballistic stretching far outweighs any possible benefits.
Dynamic stretches are fine for the majority of even the most ardent exercisers and deliver many of the benefits associated with ballistic stretching without the risks. Ballistic stretching bottom line? Leave it to the pros. Only adequately prepared sportsmen and women should use this advanced form of flexibility training and even then, with caution. The beginner Read more 4-Week Beginners Running Workout Plan Fitness This running plan is for beginners to go from 0 to running 30 minutes nonstop - in just 4 weeks.
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Static stretching following your workout can then also double up as a bit of mindfulness training! At the end of a training session we would always recommend at the very least you carry out a few maintenance stretches.
Maintenance stretches are focussed mainly on maintaining your range of motion with less emphasis on actually improving your range of motion. Holding a stretch for just seconds before moving onto the next one. Long deep breaths whilst holding the stretch.
Developmental stretching has a much greater emphasis on developing range of motion. A stretch is held for 10 seconds, whilst continuing to focus on your breathing after 10 seconds and on the out breath you then increase the stretch a little more. This can be repeated multiple times, we recommend times which would result in a total duration of seconds for one developmental stretch.
The following is a very simple static stretch routine that can be done following your training session. They can be performed as maintenance stretches or developmental stretches using the guidance above.
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