From basic gym classes in elementary school, to Crossfit classes around the world, one of the first areas focused intently is stretching. We will cover the importance of stretching, along with stretching types and the direct correlation it has with ROM (Range of Motion).
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.
The Dynamic Stretches
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.
Static Stretching
Done after you have finished your workout, the idea is to stretch the muscles while the body is in it's resting state. These stretches would be held between 30 seconds to 2 minutes unlike the dynamic stretches. This ultimately aids in your muscles recovery and increases your flexibility.
The Foam Roller
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.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions 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.
The Dynamic Stretches
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.
Static Stretching
Done after you have finished your workout, the idea is to stretch the muscles while the body is in it's resting state. These stretches would be held between 30 seconds to 2 minutes unlike the dynamic stretches. This ultimately aids in your muscles recovery and increases your flexibility.
The Foam Roller
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.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions into your regular routine.
About the Author:
Nick Chow, an executive and author with BattleYourself. To learn more about stretching and proper range of motion, feel free to visit the BattleYourself website. Subscribe to an online personal training program and get a trainer of your choice to assist you in reaching your fitness, athletic, or lifestyle goals. They will be happy to prepare a customized fitness program for you and join you in your journey to good fitness and a healthy lifestyle. Their goal is to make sure you reach yours.
0 komentar:
Posting Komentar