As a general rule, you should perform them after competition or after a long practice as part of the cool-down. You will notice that it is easier to perform any stretching exercises after activity. Your muscles and tendons become more compliant stretchable after exercise because your core temperature is increased. This can make it safer to perform stretches that are held for a long time after the body is warmed up.
It is a good idea to stretch the muscles you used during your sport but it is also important to include a complete body stretching session 2. This stretching routine is also effective later in the evening after a hot shower. Each stretch should be held for 20 — 30 seconds and should not be painful or cause injury. Click on the following link for descriptions and diagrams of good static stretches.
In keeping with the general principle, remember that when your body moves in a direction during muscle contraction, your movements should move in the opposite direction to stretch it 1. This is an excellent way to think about dynamic stretches because they are movements that prepare you to perform. Some theories explain why the muscles need explosive activity to prepare for exercise. First, when you land during an athletic movement i. This pre-activation limits the amount your muscles fibers lengthen i.
This increased stiffness is essential to performance because it creates less flexion give of your ankle, knee, and hip joint when you land. This means less contact on the ground and faster return to movement 4. The shorter ground time means you can shorten and lengthen your muscles faster so more power is produced during the shortening phase.
The result is that you can push off with more force. Dynamic stretches are vigorous exercises and need to be performed after you are completely warmed up. These stretches can be done with equipment i. Normally, the handful of fibers that stretch during an isometric contraction are not very significant. The true effectiveness of the isometric contraction occurs when a muscle that is already in a stretched position is subjected to an isometric contraction.
In this case, some of the muscle fibers are already stretched before the contraction, and, if held long enough, the initial passive stretch overcomes the stretch reflex see section The Stretch Reflex and triggers the lengthening reaction see section The Lengthening Reaction , inhibiting the stretched fibers from contracting. At this point, according to SynerStretch , when you isometrically contracted, some resting fibers would contract and some resting fibers would stretch.
Furthermore, many of the fibers already stretching may be prevented from contracting by the inverse myotatic reflex the lengthening reaction and would stretch even more.
When the isometric contraction is completed, the contracting fibers return to their resting length but the stretched fibers would remember their stretched length and for a period of time retain the ability to elongate past their previous limit.
This enables the entire muscle to stretch beyonds its initial maximum and results in increased flexibility. The reason that the stretched fibers develop and retain the ability to stretch beyond their normal limit during an isometric stretch has to do with the muscle spindles see section Proprioceptors : The signal which tells the muscle to contract voluntarily, also tells the muscle spindle's intrafusal muscle fibers to shorten, increasing sensitivity of the stretch reflex.
This mechanism normally maintains the sensitivity of the muscle spindle as the muscle shortens during contraction. This allows the muscle spindles to habituate become accustomed to an even further-lengthened position. PNF Stretching Isometric Stretching : previous section Types of Stretching : beginning of chapter PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.
PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching see section Passive Stretching and isometric stretching see section Isometric Stretching in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer.
PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion.
PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
It may be performed, however, without a partner, although it is usually more effective with a partner's assistance. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted.
In all cases, it is important to note that the stretched muscle should be rested and relaxed for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are: the hold-relax This technique is also called the contract-relax.
After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for seconds, after which the muscle is briefly relaxed for seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch.
This final passive stretch is held for seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique. It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for seconds.
Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex see section The Stretch Reflex.
It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch. Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition see section Reciprocal Inhibition , serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform it is less likely to result in torn muscle tissue.
Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques the likelihood of injury is just too great.
Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.
Here are four stretches that you can do at…. We break down some of the basics surrounding what masculinity is, how it harms men, and what we can do about it. Ruined orgasms are about control, domination, and power. And with the right partner s , these aspects of kink can all be super sexy. Autosexual people are mainly sexually attracted to themselves. They typically experience little to no sexual attraction to other people.
To embody a healthy sexual self, you must actively engage in yourself. It helps break it into stages: warm-up, action, climax, and reflection. Health Conditions Discover Plan Connect.
Ballistic Stretching: Is It Safe? Medically reviewed by Peggy Pletcher, M. Benefits Risk factors Takeaway Share on Pinterest. What is ballistic stretching? What does ballistic stretching do? Can ballistic stretching be dangerous? Share on Pinterest.
0コメント