Flexibility Techniques

Mar 10th, 2008 by Cheap Leotards

Everybody needs to stretch after a workout. I don’t care how boring or wussy you think it is. It’s important! It helps reduce stress and release tension after a workout, flexibility improves your posture, reduces risk of injury and enhances performance in sports and exercise as well as everyday activities.

I recommend stretching 5-10 minutes at the end of every workout. Also take one stretching class every couple of weeks like yoga, Tai Chi or Pilate’s.

In this article I’m going to discuss three flexibility techniques you can use to receive the wonderful benefits of stretching:

Dynamic Range of Motion

Dynamic stretching uses speed and momentum to bring about a stretch. However there is no bouncing or forcing your muscles to go beyond their natural range of motion. (ROM) Dynamic stretching is gentle, it’s just not held like other stretching techniques. Dynamic ROM is more commonly used before a workout or to prepare your muscles for more intense (static) stretches. Examples of dynamic ROM would be knee raises, arm circles, walking lunges and side bends.

Static Stretching

This is the most common stretching technique. Static means no movement. This is where a muscle is gradually lengthened by holding the stretch for 10-30 seconds and repeating 2-3 times. This promotes a relaxation response and increased blood flow to the muscle. The goal is to gain more flexibility in the muscle than when you started. An important thing to mention is that the muscles need to be warmed up to preform static stretches. You will pull a muscle if you’re not warmed up! So using this stretching technique after a workout is perfect. Examples of static stretches would be many yoga postures, and probably all the stretches you already know like being seated and reaching for your toes.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is currently the fastest and most effective way to increase static flexibility. This is an advanced stretching technique that should only be preformed by a professional. This stretching technique is a combination of isometric stretches (a held Stretch where you push against yourself, something/someone for resistance) and passive stretching (holding a stretch or having someone hold your stretch like raising your knee to your chest and hugging your leg with your arms) The most effective PNF stretches are done with a partner. An example of this would be the partner pushing against the muscle being stretched for 7-15 seconds, allowing a couple seconds of recovery and then preforms a passive stretch for 10-15 seconds to lengthen the muscle.

Stretching is a vital component of every fitness routine. It’s just as important as a warm up. Since stretching is at the end of a work out, it is usually overlooked. Next time you workout make sure you save at least 5 minutes at the end to preform a full body stretch routine. It will make you look and feel better. As well as prevent injuries so you don’t have to miss any workout days.

STRETCH!

Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com

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