From the more basic levels of fitness to the more complex, stretching has always been an important factor worth emphasizing. We look to touch on both general stretching, and the types of stretching and how it relates to full range of motion (ROM)
When we think of stretching, we often think of simply preventing injury. Looking at it more in depth however, the benefits include developing a much more flexible range of motion as well as increasing overall muscle thickness.
Dynamic Stretching
These stretches are great for pre-workout. Proper use is to do these stretches without holding them for more than 10-15 seconds per side. This keeps your central nervous system from entering into a resting state like it would with static stretching. This kind of stretching does not impact overall explosiveness and strength during a workout. You can further the benefits by incorporating small exercises such as high knees or jumps to keep the blood and oxygen flowing at a higher rate to your soft muscle tissues.
Use of Static Stretching
Performed post exercise this is used to stretch muscles while the body is in a state of rest. Opposite to dynamic stretching it is common to hold a certain stretch between 30 seconds to 2 minutes. This will assist in flexibility along aiding in recovery to the muscle
Rolling the Muscle
Using a roller is a relatively new concept when it comes to stretching pre or post workout. There are however quite a few benefits to rolling your muscles in either case. The largest draw is that it allows lactic acids to be pushed or drawn away from the muscles. This contributes greatly to muscle recover and avoiding soreness following a workout. This is also a great technique to use in combination with dynamic stretching.
Another benefit from the above mentioned techniques can be muscle growth. There is a layer on top of your muscle called Fascia, when applying a stretch or foam rolling, the fascia stretches along with the muscle. This will allow for better travel and delivery of blood to the muscle which in turn aids in muscle recovery and growth.
In conclusion, whether you are looking for simple injury prevention or to increase your overall flexibility, it is just good practice to include these stretches into your regular routine.
When we think of stretching, we often think of simply preventing injury. Looking at it more in depth however, the benefits include developing a much more flexible range of motion as well as increasing overall muscle thickness.
Dynamic Stretching
These stretches are great for pre-workout. Proper use is to do these stretches without holding them for more than 10-15 seconds per side. This keeps your central nervous system from entering into a resting state like it would with static stretching. This kind of stretching does not impact overall explosiveness and strength during a workout. You can further the benefits by incorporating small exercises such as high knees or jumps to keep the blood and oxygen flowing at a higher rate to your soft muscle tissues.
Use of Static Stretching
Performed post exercise this is used to stretch muscles while the body is in a state of rest. Opposite to dynamic stretching it is common to hold a certain stretch between 30 seconds to 2 minutes. This will assist in flexibility along aiding in recovery to the muscle
Rolling the Muscle
Using a roller is a relatively new concept when it comes to stretching pre or post workout. There are however quite a few benefits to rolling your muscles in either case. The largest draw is that it allows lactic acids to be pushed or drawn away from the muscles. This contributes greatly to muscle recover and avoiding soreness following a workout. This is also a great technique to use in combination with dynamic stretching.
Another benefit from the above mentioned techniques can be muscle growth. There is a layer on top of your muscle called Fascia, when applying a stretch or foam rolling, the fascia stretches along with the muscle. This will allow for better travel and delivery of blood to the muscle which in turn aids in muscle recovery and growth.
In conclusion, whether you are looking for simple injury prevention or to increase your overall flexibility, it is just good practice to include these stretches into your regular routine.
About the Author:
Nick Chow is an executive and author with BattleYourself. If you would like to learn more about stretching and proper range of motion, feel free to visit the BattleYourself website. You may also want to subscribe to our online personal training program to better reach your healthy lifestyle goals. Our trainers will be happy to prepare a customized fitness program for you and be there with you throughout to provide communication and motivation as well as monitor your progress. Their goal is to make sure you reach yours.
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