Flexibility exercise
Although
much study has been made about this topic and lots of different types
of stretching exercises can be found (ballistic stretching, dynamic stretching active stretching, passive stretching, static stretching,
isometric stretching, proprioceptive neuromuscular facilitation
stretching). Nevertheless, - and for sanity's sake we will simplify - we will notice just two forms of stretching which you need to have
in mind: acute and chronic stretching.
Acute stretching – Pre-workout stretching
The most recommended of all appear to be dynamic stretching, this type of exercise is one that involves movement while stretching is done for a few seconds, for instance, leg swings (Frankenstein march).
The advantage of this exercise is that it not only warms up the muscles but it also increases the core temperature; it increases blood flow and activates more muscle tissue which improves strength during exercise, it also activates the nervous system and range of motion (during exercise) is enhanced.
Chronic stretching – Post-workout stretching
Done after a workout, it can improve permanent range of motion of a muscle and/or joint – if done always after a workout - and increases strength. This exercise also enhances and fashions the muscles and it helps to regenerate muscle tissue.
The most popular is static stretching after a workout. Elongation of the muscles must be done in periods ranging from thirty seconds up to two minutes. If less time is done then benefits will be greatly reduced and if you are able to stretch more than two minutes that means that the muscle could have been stretched further. Static stretching is, perhaps, one of the stretches that many people try to avoid or do not take as something of much importance. Nevertheless, it is of much importance. Done after all your training, it is a cool down exercise contrary to the dynamic exercise so, relax with it.
Despite the great number of stretching exercises, we will now focus our attention upon the two mentioned previously and, therefore, state some exercises for your knowledge.
Dynamic stretching
· Ankle pops
· Back pedal
· Butt kicks
· Carioca
· Frankenstein March
· Glute walk
· High knees
· Inchworm
· Knee hug
· Low lunge
· Over the fence
· Pointers
· Quad walk
· Scorpion
Static stretching
· Arm across stretch
· Shoulder and chest
· Triceps stretch
· Abductor stretch
· Glute stretch
· Single leg hamstring
· Standing quadriceps
· Standing Calf
Acute stretching – Pre-workout stretching
The most recommended of all appear to be dynamic stretching, this type of exercise is one that involves movement while stretching is done for a few seconds, for instance, leg swings (Frankenstein march).
The advantage of this exercise is that it not only warms up the muscles but it also increases the core temperature; it increases blood flow and activates more muscle tissue which improves strength during exercise, it also activates the nervous system and range of motion (during exercise) is enhanced.
Chronic stretching – Post-workout stretching
Done after a workout, it can improve permanent range of motion of a muscle and/or joint – if done always after a workout - and increases strength. This exercise also enhances and fashions the muscles and it helps to regenerate muscle tissue.
The most popular is static stretching after a workout. Elongation of the muscles must be done in periods ranging from thirty seconds up to two minutes. If less time is done then benefits will be greatly reduced and if you are able to stretch more than two minutes that means that the muscle could have been stretched further. Static stretching is, perhaps, one of the stretches that many people try to avoid or do not take as something of much importance. Nevertheless, it is of much importance. Done after all your training, it is a cool down exercise contrary to the dynamic exercise so, relax with it.
Despite the great number of stretching exercises, we will now focus our attention upon the two mentioned previously and, therefore, state some exercises for your knowledge.
Dynamic stretching
· Ankle pops
· Back pedal
· Butt kicks
· Carioca
· Frankenstein March
· Glute walk
· High knees
· Inchworm
· Knee hug
· Low lunge
· Over the fence
· Pointers
· Quad walk
· Scorpion
Static stretching
· Arm across stretch
· Shoulder and chest
· Triceps stretch
· Abductor stretch
· Glute stretch
· Single leg hamstring
· Standing quadriceps
· Standing Calf
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