A mild stretch is recommended before working out, nothing lengthy, 2-3 minutes is fine. After the workout, is when you should spend more time stretching each muscle group that you?ve worked. It?s a good idea to become familiar with the different types of stretches if you?re new to working out. The more you know, the better the results.
Static Stretching
In this stretch you move slowly into the stretch and then hold it without moving for at least 10 seconds. The stretch is held to a point of mild discomfort, not pain.
Active and Passive Stretching
An active stretch is one where you assume a position and then hold it there. For example, bringing your leg up high and then holding it there without anything (other than your leg muscles) to keep the leg in that extended position. Active stretching increases flexibility and strengthens the muscle. Passive stretching is one where something or someone else creates a stretch in your muscles. Because an outside force is helping it?s often called assisted stretching. Wrapping a towel around the ball of your foot and pulling your toes toward your leg is a passive stretch.
Isometric Stretching
Isometric stretching is a type of static stretching which involves the resistance of muscle groups through tensing the stretched muscles. Isometric stretches also help to develop strength in the "tensed" muscles. The most common ways to add resistance for an isometric stretch is to apply resistance manually to our arm or leg, have a partner apply the resistance, or to use the wall or the floor.
PNF Stretching
PNF is an acronym for proprioceptive neuromuscular facilitation. It?s not really a type of stretching but a technique for combining passive and isometric stretching for maximum results. Hang in there while I explain this one to you. This is a partner stretch where the person assisting with the stretch adds initial force by pushing the extended limb slowly in the direction of the stretch. The person being stretched applies force in the opposite direction against their partner?s resistance. The result is an isometric contraction which is held for 4-5 seconds. The stretch is repeated and your partner can increase the degree of stretch until you feel mild discomfort. I don?t recommend this for beginners. If you?re intermediate or advanced choose your partner wisely.
Ballistic Stretching
Ballistic or dynamic stretching is done with rapid, bouncy jerky movements. The idea is that the bouncy movements are supposed to supply enough force to lengthen the muscles. Maybe, but these can actually do more harm than good. Too much jerking can cause tears in the ligaments which can be overstretched.
Take it Easy
If you?re exercising consistently, slow sustained stretching will bring about the desired results. Relaxed stretching is also good for the warm up and cool down phase of your workout. It helps reduce post-workout muscle fatigue, and soreness, and is also useful in relieving spasms in muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles. So unless you?re training for an athletic event leave the high tech stuff out of your regimen.
The Nine
These are some of the best of the best. When stretching the major muscle groups you will inadvertently hit some minor ones as well. Hold the stretch for at least 10 seconds.
- Lateral Head Tilt
Slowly tilt your head to the side as if trying to touch your ear to your shoulder. This stretches the muscles that flex and extend your neck. Also the ligaments of the cervical spine (vertebrae in the neck).
- Triceps Stretch
Place your hand behind your neck. Grasp your arm above the elbow with the opposite hand and gently pull the elbow backward. Repeat on the other side. Stretches back of the upper arm (triceps) and the shoulder joint.
- Deltoid Stretch
Stretch your arm across the front of your body parallel to the floor. Place the opposite hand above the elbow and gently apply pressure across and toward the chest. This stretches the shoulder (deltoid).
- Chest Stretch
Stand facing a wall, about 6-7 inches away. Reaching out to the side place your hand on the wall at about shoulder level. Turn away from the outstretched arm; you should feel the stretch in the side of your chest near the wall. Face the wall again and repeat on the other side. Stretches the pectorals (chest).
- Trunk Rotation and Low Back
Sit on the floor and bend your right leg, it doesn?t matter which one you do first it?s just easier to explain this one with a designated side. Place your right foot on the outside of the left knee. Place the left elbow on the right knee and push against it, while rotating the trunk to the right side (you should be turning clockwise), and hold. Repeat on the other side. Stretches the side of the hip and thigh as well as the low back and trunk.
- Quad Stretch
This can be done standing also. Lie on your side and bend you knee. Grasp the front of the ankle of the bent leg and pull it towards your buttocks. Hold and repeat on the other side. When you do this stretch standing you?re also working on balance, which helps to strengthen your core. This stretches the quadriceps (front of the thigh), hip flexor, and knee and ankle ligaments.
- Heel Stretch
Stand against the wall or at the edge of a step and stretch the heel downward, hold and alternate. If you?ve ever had an inflamed Achilles tendon this stretch works wonders. It also stretches the gastrocnemius and soleus (calf and shin).
- Gluteal Stretch
There?s nothing like a booty stretch. Sit or lay on the floor for this one. If sitting, bend your leg and place your ankle slightly above your opposite knee. Like you?re crossing your leg man-style. Grasp the opposite thigh with both hands and gently pull the leg toward your chest. Hold and repeat on the other side. Stretches the glutes (buttocks).
- Cat Stretch
If you have a cat or know someone that does, watch the furry feline as it stretches and take note. They know how to hold a stretch. Kneel on the floor; hands in front of you shoulder width apart. Relax your trunk and lower back. Next arch your spine and pull in your abs and far as you can. Hold and repeat several times. This stretches the low back and also helps to strengthen your abs and glutes.
Lagniappe
Lagniappe is a Creole word that means a little something extra, so here you are.
The burning sensation that you feel in your muscles after you workout is lactic acid. You?ve heard gym rats talking about feeling the burn, that?s what it is. After contracting the muscle repeatedly there is a build up of lactic acid and the best way to get rid of it is to stretch or lengthen that muscle so the lactic acid can be released from the muscle and eliminated by the body.
Now here?s the kicker. When you drink too much, lactic acid and other toxins build up in your muscles also. The liver is overloaded and can?t keep up. To soothe hangover achiness try this stretch. Lie on your back, in bed. If you have a hangover chances are you?re in no hurry to get up. Stretch your hands and feet out, and reach for the four corners of the bed. Point your toes and really stretch your fingers. Slowly bring your knee to your chest, hold it for a few seconds and let your leg slide back down. Repeat on the other side, unless the porcelain goddess is calling you.
Sandra L. Garth is a speaker, personal trainer, and wellness coach from Saginaw, Michigan. For free weight loss abd fitness tips visit http://sandralgarth.tripod.com | |
