Stretching is an inseparable element of every workout. During exercise, the muscles are put under strain - they contract and tighten. No matter what sport you do, when you exercise regularly, your muscles get stiffer and shorter. Learn the methods of stretching the muscles and choose the most suitable type of stretching for you.
Can anyone stretch?
Regardless of age, everyone should do some stretching exercises. However, not everyone does it with the same ease. What influences the flexibility potential? After all, it is known that not all of us have the predisposition to become an artistic gymnast. Well, genetics play an important role, i.e. natural stretching capabilities, bone structure and properties of connective tissue.
In addition, the range of motion and flexibility decrease with age, which is related to the loss of elasticity of the connective tissue. Women are more flexible than men. This is due to the anatomical structure and differences in the structure of the joints.
The more active a person is, the greater range of motion they have in the joint and the more flexible they are. The types of joints, i.e. bone structures that limit the movement and flexibility of connective tissue, and the muscle's response to nerve stimuli, also affect the ability to stretch.
Warm muscles stretch much better and when the stress level is low (it can be observed among real yogis). What also affects the mobility potential is connective tissue, i.e. tendons, ligaments, fascia, muscle stretch and the content of elastin that ensures flexibility. With age, the ratio of elastin to collagen decreases.
1. Muscle stretching methods: static stretching
1.1. Static.
This is a slow muscle stretching. It is about relaxing the muscles, which are then gradually stretched. It should take 15-20 seconds to keep the muscle in the stretched position. This stretching method is recommended due to the low risk of injury. It is simple and safe.
1.2. Easy stretching
This method consists of 3 steps:
- gradual slow stretching of the muscles to reduce the tension of the muscles, which during this time increase in length,
- maintain this position for 10-30 seconds,
-deepening a given position by eliminating the stretching reflex, maintaining it for another 10-30 seconds (do not allow the muscle to tense again).
1.3. Relaxed stretching
Maintaining a given position from 20 seconds to several minutes, which causes the constantly energized muscle to finally "let go", which allows you to relax and deepen the position.
2. Muscle stretching methods: Isometric stretching
2.1. Stretching after straining the muscles.
This is a stretching method that is performed after muscle tension (it can occur during an isometric contraction or during a series of strength exercises).
2.2. Sports stretching
Isometric tension of a given muscle, followed by relaxation. It consists of 3 stages:
- tighten the muscles or muscle group by pressing with the greatest possible force for 10-30 seconds (isometric tension),
- relax the muscles for 2-3 seconds,
- calmly stretch your muscles and stay in this maximum position for the same amount of tension as you did when tightening (10-30 seconds).
2.3. PNF - Proprioceptive neuromuscular priming
It consists of the following stages:
- stretch the muscle in a given position,
- tighten the already stretched muscle - isometrically (10-30 seconds),
- relax the muscle for about 2-3 seconds,
- we stretch again deepening the movement.
3. Muscle stretching methods: dynamic stretching
3.1. Ballistic expansion - NO!
It consists in dynamic, quick deepening of movements, the so-called springback. During stretching, pulsation and springback are used to deepen the stretch. Such sudden movements do not increase flexibility, on the contrary - they cause a high risk of injury and stiffen the muscles.
3.2. Dynamic stretching - active
It is a gradual increase in the range of motion in the joint through controlled, smooth and continuous movements in order to develop optimal flexibility in multifaceted movements. Importantly, this type of stretching is based on functionality (i.e. it mimics the movements we make every day).
In addition, it improves the stability of the joints, because we must maintain balance during exercise. We stabilize the pelvis, shoulder blades and spine. Such training improves the fluidity of movements and reduces friction in the joints.
This is an excellent preparation method for engaging in dynamic sports.
What does dynamic stretching look like?
Moves are mademultifaceted, such as: circles, swings, rotations in all directions (front-back, up-down, right-left). The movements must be performed to the full extent for the given joint.
4. Muscle stretching methods: passive stretching (in pairs)
With the help of a partner who helps you make the movement and acts as a trainer. It is important that there is full communication between the partners. Each exercise has two parts: first isometric contraction (10-30 seconds) followed by the trainer relaxing and stretching the muscle (10-30 seconds). This method is often used by athletes who know their body perfectly.