Benefits of Stretching
The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf. These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.
What Is Stretching?
Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.
How Does One Do the Stretching?
Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can
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It can be incorporated in the lifestyle and the daily activities. It does not require much of your time. Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity. Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing. There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements. Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a
The first new goal that I would like to set is to further improve my flexibility. In high school, I was able to do splits and other feats of flexibility, but, as time has moved on, I’ve lost this ability through lack of practice. In light of this realization, I like to continue to push myself, within reasonable means, of course, to increase
Every year sports related injuries with the youth are going up rapidly, to prevent injuries to yourself you should recommend always stretch
We give a list of exercises that are great for beginners. We also discuss the importance of stretching,
When an individual integrates mobility and stretching into his or her workouts, flexibility improves. Improved flexibility allows for an individual to use correct techniques while working out. Using good technique during CrossFit training reduces the likelihood of sustaining an injury.
Muscles can only contract, they cannot lengthen. This could cause all sorts of problems for movement if it were not for the fact that muscles are often arranged in an antagonistic pairing.
These exercises warm up your muscles and joints and improve the movement and flexibility of your [injured body part]. These
Static stretching you should start with your back, followed by your upper body and lower body, Dynamic stretchingyou should engage in some light dynamic stretching: leg-raises and arm-swings in all directions to increase your dynamic flexibility.
Flexibility can be defined as the capability of something to bend easily without breaking. The flexibility of a person is commonly measured during fitness tests, and the most frequently used test of a person’s flexibility is the sit-and-reach (Jackson and Baker, 1986). Though it is commonly accepted that the sit-and-reach produces an accurate and relative measure of a person’s flexibility, the validity of the test has been examined a number of times (Jackson and
For flexibly, I was disappointed at my performance. In high school I was able to my leg behind my leg. During the flexibility test, I was struggling to push the box sit test 33 centimeters. Although I displayed an overall good flexibility, these flexibility test only shows that I need to be stretching.
One of the key things to participation in any sport or dance is flexibility. If you are involved in track and field then flexibility is a major component. You have to be flexible to jump hurdles or throw a shot-put. The only way to achieve this is to stretch. People in “recognized” sports tend to do more dynamic based stretching while those involved in other physical activities focus more intensely on static stretching.
Between the 1500s and 1700s in Europe, the use of exercise to treat muscle and bone disorders continued to progress (“History of Physical”). In the 1800s, exercise and muscle re-education were used for a variety of orthopedic diseases and injuries (“History of Physical”). Stretching had become a large part of medical treatments such as: osteopathy, chiropractic therapy and physiotherapy (“History and Benefits”). The polio epidemic boomed during the 1910’s and doctors realized that strengthening and stretching the muscles helped these people to feel more comfortable (“History of Physical”). The new P.T. or Physical Therapy has come along, exercises and stretching have become the fad of helping with orthopedic diseases and injuries, just as it did before. Some exercises now prevent one from having surgery. Stretching and/or warming-up prepare muscles and joints for high levels of stress. It literally warms up the temperature of muscles and joints to make them more flexible. It is very easy to properly stretch. Study almost any cat to learn the fine art of stretching. Their back arches first in one direction and then in other, their foot pads flare and widen and then their eyes squeeze tight (Zumerchick, 276). If one strengthens muscles around specific ligaments, joints and bones it protects the ligaments, joints and bones from tearing, straining or breaking. It is key to remember
Stretching, post exercise, is also a recovery technique used to combat the detrimental effects of exercise. According the study conducted by Beckett, Schneiker, Wallman, Dawson, and Guelfi (2009), a static stretching regimen of the lower extremity prime movers resulted in slower sprint times for test participants. Results also revealed that stretching had detrimental effects on the repeated sprint ability test. This study suggested that static stretching did not have a significant impact on athletic performance or post activity recovery. Participants who performed static stretching during their recovery period all recorded slower sprint and repeated sprint test times. Conversely, Ray, Lago-Peñas, Casáis, and Lago-Ballesteros (2012), studied the effects of stretching (passive recovery) twenty-four hours post exercise, on subsequent testing for professional soccer players. The researchers concluded that static stretching improved performance on counter movement jump test for participants, but had no effect on 20 meter sprint times and agility testing. This researchers suggested that the evidence found within this study is inconclusive, there is no definitive way to decide if stretching had a positive impact on athlete recovery. Stretching, although used by many practitioners and proven to aid in injury prevention does not seem to have a positive or negative affect on recovery from the studies
In the event that you loathe extending before activity, you're absolutely not the only one. It can be exhausting. What's more, certain, it may appears like an exercise in futility when you're willing to get to the activity. Things being what they are, static extending doesn't enhance execution or anticipate harm preceding movement, as indicated by Eric Cressey, CSCS, a Massachusetts-based mentor who lives up to expectations with stars and Olympic competitors.
Stretching is very important in working out because it prevents injury. A person will never do the same exercise two days in a row, this program was created to have all upper body one day and the next day all lower body. The reasoning for this method is because a person lifting should allow those muscles to rest and recovery. This program has been set to have at least two off days to allow the body to recover for the next workout. Chapter 3 PowerPoint states that, “Rest and Recovery, the body needs time to recover between training and overtraining can result in soreness and fatigue”. Rest days are very important since we place a large amount of strain on our muscles, tendons, bones, joints, and ligaments. Not allowing a person to have an off day is putting them in great risk of injury. As mentioned on the workout program, off days should be used for stretching and letting your body recover. According to the article, “7 Essentials Elements of Rest and Recovery” Kuhland states, “sleep, hydration, nutrition, posture, stretching, self-myofascial release, heat, ice, and compression, many people may not be aware there is a difference between rest and recovery or how to properly implement them both”. There are several types of stretches that can be done such as passive, active, ballistic, and static. A person who is training should do static stretching because it is slow movements into a stretch position that is being held.
Before going right into a stretching routine, it is good to know exactly what you are doing to your muscles fibers and tendons. First of all, our muscles are made up of many little fibers called myofilaments. As a muscle contracts, the area of overlap between the different sizes of myofilaments increases. As it stretches, this area of overlap decreases, allowing the muscle fibers to lengthen. Once the muscle is stretched to its limit, additional length is gained through the surrounding tissues. As the tension increases, the fibers in this tissue align themselves along the same line of force as the tension. Hence when you stretch, the muscle fiber is pulled out to its full length, and the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension. Doing this not only increases the range of motion, but it also helps to heal damaged tissue in the muscles and tendons. When a muscle is stretched, some of its fibers lengthen, but others do not. The length of the entire muscle depends on the number of stretched fibers. This is also true when a muscle is