StretchingAs we become older our muscles become tighter and we are unable to manoeuvre with the same range of motion which we once did when we were younger. Many people spend their days sitting at a desk, in a car, or watching TV for long periods, and over time this can limit and hinder day to day activities, but by stretching on a regular basis we can lengthen tight muscles. Benefits |
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Increased range of motion in the muscle and joints
The result of placing our body into a stretch will increase its length and the range of movement is increased, therefore creating a greater ability to move freely.
Reduced Fatigue
Increasing flexibility by stretching can help prevent the feeling of fatigue by taking pressure off the working muscles (Agonists). For every working muscle in the body there is an opposite muscle (Antagonist). If the opposing muscle is flexible then the working muscles do not have to exert as much force against them, meaning, the working muscle requires less effort.
Additional Benefits
Stretching on a regular basis will also increase energy levels, reduce stress, prevent injuries, improve coordination, improve posture, and improve blood circulation.
The result of placing our body into a stretch will increase its length and the range of movement is increased, therefore creating a greater ability to move freely.
Reduced Fatigue
Increasing flexibility by stretching can help prevent the feeling of fatigue by taking pressure off the working muscles (Agonists). For every working muscle in the body there is an opposite muscle (Antagonist). If the opposing muscle is flexible then the working muscles do not have to exert as much force against them, meaning, the working muscle requires less effort.
Additional Benefits
Stretching on a regular basis will also increase energy levels, reduce stress, prevent injuries, improve coordination, improve posture, and improve blood circulation.
Types of Stretching
Dynamic stretching
Slow controlled movements that should never be forced past a joint's normal range of motion. These stretches should be performed prior to a workout, their purpose is to prevent injury and should ideally mimic the types of movements you will perform in the workout.
Static Stretching
Slowly moving the muscle that is going to be stretched into a stretch. Slowly and cautiously the muscle is moved and tension increased, the position is then held under tension to allow the muscle to lengthen. Minimum hold time should be at least 20 seconds, this allows the muscle to then relax and lengthen. These types of stretches are considered to be best performed after a workout and never before. They will promote the delivery of oxygen to the muscles and rid the muscles of waste products.
Passive Stretching
Similar to Static stretching but using apparatus or another person to help further the stretch.
PNF Stretching
A slightly more advanced form of stretching which is known to improve strength in the muscles. This involves both stretching and contracting the muscle. Slowly increase the tension and contract the muscle for 5-6 seconds while a partner or an immovable object applies enough resistance to inhibit movement. The contracted muscle is then relaxed and a controlled stretch is applied for around 30 seconds.
Slow controlled movements that should never be forced past a joint's normal range of motion. These stretches should be performed prior to a workout, their purpose is to prevent injury and should ideally mimic the types of movements you will perform in the workout.
Static Stretching
Slowly moving the muscle that is going to be stretched into a stretch. Slowly and cautiously the muscle is moved and tension increased, the position is then held under tension to allow the muscle to lengthen. Minimum hold time should be at least 20 seconds, this allows the muscle to then relax and lengthen. These types of stretches are considered to be best performed after a workout and never before. They will promote the delivery of oxygen to the muscles and rid the muscles of waste products.
Passive Stretching
Similar to Static stretching but using apparatus or another person to help further the stretch.
PNF Stretching
A slightly more advanced form of stretching which is known to improve strength in the muscles. This involves both stretching and contracting the muscle. Slowly increase the tension and contract the muscle for 5-6 seconds while a partner or an immovable object applies enough resistance to inhibit movement. The contracted muscle is then relaxed and a controlled stretch is applied for around 30 seconds.
