In some of my past articles, I have explained about stretching, its benefits and the different stretching exercises at great length. This time, we should get to know the different stretches.
There are many different types of stretches, but only few are popularly known and widely used than the others. Still, their objectives are to:
• Make the body more flexible to attain more efficient and functional movementrn• Increase body endurancern• Improve performance in dancing and sporting endeavourrn• Prevent injury while doing everyday and sporting activities
In this article, I will discuss the two common type of stretching: Static stretching and dynamic stretching.
Static Stretching
Static stretching is elongating a muscle or a group of muscles to its farthest point and maintaining/holding that position for a specific length of time (often 30 seconds to 1 minute) whilst your body is in a state of rest. The muscle is not active at all, but is applied external force to stretch it. Some examples of static stretches are:
• Butterfly stretches (groin)
• Toe touches (back of the leg)
• Arm raises (shoulder and upper back)
• Leg extensions (calves)
• Quadriceps stretch (front of your thigh)
Some people hold that static stretches before workout, training or sports can decrease the chance of injury, but truth is, it doesn’t. It doesn’t even improve performances. Static stretches are not ideal as a sports warm-up, but why bother about it? Let us count the benefits:
• The safest and easiest form of stretchrn• Helps the inactive and orderly people maintain their flexibility and joint rangern• Increases flexibility and corrects muscle imbalances and postural distortionsrn• Great for people who are not used to exercise and for those who have injuries, aches, pain, cramps, weak muscles and physical limitationsrn• No hard training required
Dynamic Stretching
This type of stretch is what you should do right before a game, practice or workout. This is the type of stretch that can really help decrease the risk injuries and improve your performance. Dynamic stretching involves pulling a muscle or group of muscles to their limits and loosening them up to prepare for exercise. This stretch consists of controlled arm and leg swings that bring you to the limits of your range of motion.
Some examples of dynamic stretches are:
• Lungesrn• Butt kicksrn• Arm circlesrn• Torso twistsrn• Leg swingsrn• Walking lunges
What makes dynamic stretches great in sports is that it blends mental and physical preparation and it simulates sports performance. Here are some of the benefits of a dynamic warm-up:
• Quick and active unlike static stretchesrn• Improves your dynamic flexibility in your ankles, hips and middle backrn• Improves the functional capacity for movement of your jointsrn• Recommended for dance and martial arts studentsrn• Prepares your body for high intensity movementsrn• Stimulate your stretch reflex and speed-specific flexibilityrnBecause it involves movement, you should still be careful when you execute dynamic warm-up. Though very beneficial for sports, it can’t be used to soothe an ache, stretch out a cramp or loosen certain muscles.
Stretching should be seen as an overall activity to prepare for sports, provide for a flexible body and provide pain relief. Whatever the stretches you do, apply it to your advantage to help you
how to learn the splits.