![]() It could be your own body, a partner, gravity, a strap, or a piece of equipment.Īs opposed to active stretching, placing your leg on a table in a raised position would be a passive stretch. The significant difference is that passive-static stretching is done in a relaxed state with the help of external force. Like static stretching, passive or “relaxed stretching” involves reaching and holding an intended position. You should usually hold active stretches between 10-15 seconds. These kinds of stretches can be the hardest to maintain, especially when you’re new to stretching. Think of the Warrior, Bird Dog, or Bridge poses. Yoga is the most notable form of active stretching. This give-and-take relationship is called reciprocal inhibition. The flexed quadriceps and hip flexors would be the agonistic muscles. For example, in a basic hamstring stretch, the relaxed hamstring is the antagonist muscle. The muscle that contracts to initiate the stretch is called the agonist. The relaxed muscle that you are stretching is called the antagonist. There is no outside assistance offering resistance, only the strength of your own body. Active StretchingĪlso called static-active stretching, this method involves assuming a position and holding it there for a determined amount of time. The two types of static stretching are active and passive. Before a workout, dynamic stretching may be a better way to go. Overstretching before a workout can take away some of the muscle tension needed to provide that explosive power. But it may not be the best technique for athletes to improve their performance. Static stretching is a great way to start your day or to cool down after exercise. Other examples are the quad stretch, hamstring stretch, butterfly, figure-four, calf stretch, and lateral flexion stretches. Static stretching is a gentle way to increase flexibility and should not be painful.Įxtending a leg and reaching to touch your toes is a familiar example of static stretching. ![]() This process allows the muscle and connective tissue to lengthen progressively. With this type of stretch, you slowly extend your muscle to its maximum comfortable point and hold for 10-30 seconds. Unlike dynamic stretching, it does not involve motion. Knowing the differences among each of the following stretching techniques will help you understand which work best in your daily wellness, exercise, or rehabilitation routine. Improve flexibility and joint range of motion. ![]() The American College of Sports Medicine states that everyone should add flexibility training to a regular exercise routine to improve and maintain physical health. But there’s more to stretching than just bending over to touch your toes. And as we get older, many of us find that stretching in the morning is a great way to get limbered up for the day. Improving Your Stretching Techniques The Benefits of StretchingĪny athlete knows that stretching before and after exercise is imperative.
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