the importance of stretching before exercise casey franciscoaudience: recreational exercisers
TRANSCRIPT
The Importance of Stretching Before ExerciseCasey Francisco Audience: Recreational Exercisers
Reasons To Stretch:
Increases range of motion.
Reduces risk for injury.
Help relieve post exercise aches and pains.
Improves posture.
Prepares body for the stress of exercise.
Improves mechanical efficiency and overall functional performance
Getting the Most From Your Stretching:
5-10 minutes of jogging to warm muscles
Hold stretches 10-20 seconds (on average)
Stretch each muscles group individually
Don’t try to balance and stretch simultaneously
Breathe while stretching
Dynamic Stretching
Multiple repetitions
Moving joint or muscle further with each rep
Challenging the joint/muscle
Preparing joints for movement
Preparing muscle for activation
Dynamic Stretching Cont.
Dynamic stretching is better when warming up.
Ballistic Stretching
A form of passive or dynamic stretching
Bouncing motion
Force limb into extended ROM
Muscle has not relaxed enough to enter stretch
Can cause major injury
Now replaced by static stretching
Static Stretching
Challenging muscle less
Relaxing the body part being stretched
Let the body fall further on its own
Increase flexibility in tissue (30-60 second hold)
Static Stretching Cont.
Passive Stretching
Assistance to achieve stretch
Relax muscle and rely on external force
External force holds you in place
Do not have to work hard
Could cause injury
Examples of Passive Stretching
Your body weight
A strap
Leverage
Gravity
Another person
Stretching machine
Passive Stretching Cont.
Using a strap to stretch
hamstring
Active stretching
Actively contracting the muscle
Opposite to the muscle being stretched
Relax the muscle you’re trying to stretch
Rely on the opposing muscle to initiate the stretch
Controlling stretch force with your own strength
Rather than an external force
Active vs. Passive & Static vs. Dynamic
Differences Between Stretching
PNF stretching
Proprioceptive neuromuscular facilitation
One of the most effective
Flexibility training for increasing ROM
Can be both passive and active
Several variations
One thing in common: muscular inhibition
Basic Stretching
Calf Stretch Stand arms length from a wall Place right foot behind left foot Slowly bend left leg forward Keep right knee straight Right heel on the floor Keep back straight and hips forward
Calf Stretch
Basic Stretching
Hamstring stretch Put foot up on chair or wall Straighten your leg Feel stretch along back of left thigh
Hamstring Stretch
Basic Stretching
Quadriceps Stretch Hold on to wall for support Grasp ankle Gently pull heel up and back Feel stretch in front of thigh Keep knees close together
Quadriceps stretch
Sources
http://www.humankinetics.com/excerpts/excerpts/types-of-stretches
http://running.competitor.com/2014/07/injury-prevention/dynamic-stretching-vs-static-stretching_54248
http://www.sport-fitness-advisor.com/pnfstretching.html