Today we will talk about stretching and we will cover those points:
• Why and When to stretch?
• All stretch methods
So let’s begin!
Why you need to stretch?
Well first of all constantly stretching will allow or help you performing some moves. Because a lot of exercises require good mobility.
The second point is the calming effect.Being zen is not only for yogis. Savasana can be achieved for all who stretch. As the muscles contract and lengthen the physical body relaxes, which then translates to a more relaxed and calm emotional state.
A lengthen amplitude of motion can increase the distance of acceleration.
In some cases, a good stretch is necessary for a good posture. You can see at some athletes that have trained their chest very strong and one-sided.
There is a myth that stretching is reducing the risk of injuries, however, it seems that an extremely high and an extremely low rather causes an injury than preventing them.
When should you stretch?
Stretching before a workout isn’t necessary. It is not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance. Static stretching before exercises could even weak the performance, for example, sprint, jumps etc. Why? Because the static hold tires the muscles.
The best way to stretch before exercises is the active dynamic(scroll down for more info)
Stretching after a workout is the perfect time for flexibility training because an athlete is more mobile being warm that being cold.You also should know that the mobility is also affected be the physical condition or other factors such as time of the day and temperature surrounding.
Doing passive static stretching after a workout you are able to get the most benefit.
Another reason for stretching after a workout is the point of coming down.
The flexibility stretching is divided into two types:
Active stretching is contracting the muscle in opposition to the one you’re stretching.
Passive stretching is using some outside assistance for achieving the stretch. For example body weight, gravity or your training partner.
Static means holding in a challenging but comfortable position for a period of time.
Dynamic means moving through a challenging but comfortable range of motion.
The PNF(Proprioceptive Neuromuscular Facilitation)
This method works the best for me. It contains 3 points.
1.Light stretch position, isometric contraction 10-30 sek.
2.2-3 sek. pause
3.Stretch more intense optional with tensioning the antagonists.
4.Repeat with higher intensity.
If you want more information here is great video related to the topic.
Well if you are same as me and can’t hold the stretch position, that I have a tip for you that worked for me very good. So the thing is that I listen to some motivational speeches while stretching. Why? Because it is easily for me to forget about the pain and concentrate on the words. Here is a link to the Spotify playlist that I’m listening to https://open.spotify.com/user/nickfearless/playlist/78Suoigk80gI9mI9z5tYl8.