In this article we will mainly talk about the first three muscle stretching techniques that are mostly used in the sports world, leaving the last muscle stretching technique to the next article.The question that comes to our mind when we talk about muscle stretching methods is the following: Doing muscle lengthening before or after training?
We have heard this question many times and today we will try to give a complete and clear answer. Let's start by understanding the individual benefits and benefits of stretching and the various methods and then giving a complete answer.
1. Blood flow to the muscles;
2. Prevent and reduce possible injuries;
3. Eliminate toxins;
4. Accelerate recovery;
5. Improve body posture .
Among the most important stretching techniques we have:
1. Passive stretching;
2. Active static stretching;
3. Dynamic stretching;
PNF Isometric Stretching (NEXT ARTICLE)
passive stretching is done thanks to application of an external force by the instructor or through some specific tools. The athlete must remain completely relaxed during the search for increased flexibility; this technique represents an excellent starting point on which to build a stretching routine. This technique makes it possible to increase joint mobility without involving muscle contraction and is of fundamental importance in post-injury functional recovery. Subsequently, however, it will be necessary to switch to an active stretching and stretching program.
Active stretching : it is represented by the degree of mobility in which you can maintain actively a position, without there being an external facilitation, using only isometric contraction of the muscles. For this purpose it is necessary to have a good degree of flexibility and strength . This method is based on the principle of mutual inhibition, in which the contraction of the agonist muscle inhibits that of the antagonist. It is frequently used in the sports field.
Dynamic stretching involves active and controlled movement of a sector body, which must be performed in full amplitude and at high speed, but avoiding the rebound movement which considerably increases the risk of accidents. Within the dynamic stretching is the ballistic stretching with the only difference being that the energy acquired during the momentum is exploited to force the last degrees of excursion with a rebound movement. Its application is not directed to the increase of ROM but to the conditioning of the neuro-muscular reactivity of joint elasticity . Dynamic stretching movements are therefore useful to further enhance the control of the range of excursion gained with the other techniques .
After having understood the various characteristics of the stretches and the importance that they have both, here we can answer with accuracy to the question we asked ourselves at the beginning.
After cardio work you have to continue with dynamic stretching , warm muscles are more elastic and therefore you can make larger movements without the risk to get hurt. While stretching the muscles you are moving and these exercises differ from the classic still stretching.
We talk about static stretching when holding a muscle in tension, during relaxation, so as to make it stretch after it is contracted and shortened during the work phase . Static stretching offers many benefits: first of all, improves flexibility in order to have more excursion in the movements and thus doing so you can acquire new muscle mass.