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Stretching for Performance - Increase Flexibility To Improve Sports & Fitness
As the New Year begins and enthusiastic resolution-makers hit the gym, members performing ballistic stretching are sure to be seen in some centers. Not only is it ineffective, it's not very safe. Ballistic movements are those that are forcefully executed, such as vigorous bouncing into a seated leg stretch or repetitive pulsing to one side, as in a standing side stretch. The preferred method is called static stretching. Static stretching can be preceded by slow stretching or rhythmic limbering Rhythmic limbering is a term used often in group fitness classes and refers to the gradual lengthening of a muscle group using slow and often large motions. Rhythmic limbering increases muscle core temperature and prepares the joints and muscles for the movement to come later, as in a dance, conditioning or step class. After the body is warmed, and limbered, static stretches are ready to be performed. This type of movement is sustained, supported and controlled. It also allows the muscles being stretched to relax and elongate, therefore maximizing length.
While stretching is available in some form to everyone, it is important to realize that many factors determine and influence our flexibility. Our own bone structure and connective tissue is determined by genetic inheritance and will vary person to person. Gender and age are both contributing factors in flexibility. A woman will have a wider pelvis than a man, allowing a deeper stretch, and there is a decrease in mobility and an increase in connective tissue stiffening as one matures. Lifestyle and past athletic history may also contribute to one's flexibility. Keeping it Safe: Here are some basic guidelines to follow while stretching:
*Some other forms of stretching include AI (active isolated), CR (contract-relax), and PNF (proprioceptive Neuromuscular Facilitation). Ask your certified personal trainer or group fitness instructor to show you show you some new stretches to increase joint flexibility, reduce risk of injury and provide an all over feeling of wellness.
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Stretching
has always been associated with fitness and sports programs. It
is one of basic fitness components, along with muscular strength
and endurance, optimal body composition, cardiovascular efficiency
and endurance, and balance. It seems to be the part of the workout
that gym goers are all too happy to skip and the end of a workout.
Although very valuable if done properly, there are also some risks
associated with improper stretching. One of the myths long associated
with stretching is that it should be performed prior to starting
a work out; i.e. 'cold stretching'. We have all seen television
shows in which a character wakes up one morning and decides to start
running. Headband on, arms overhead, knees locked and a few quick
bounces to each side…ouch! The potential result of this type
of stretch sounds painful, for sure. Stretches are actually best
performed after the body has had sufficient time, about eight to
ten minutes, to warm up with some cardiovascular movement. This
warm-up may be done in one of many forms, for example: walking,
marching, or light aerobic activity. With the heart pumping, the
blood circulating, and the tendons warming, this is the time to
do the body some good. The purposes of pre-workout stretches are
to help prepare the body for exercise and help reduce the risk of
injury. There is still debate over the importance of a pre-workout
stretch, but even without the physiological benefits, stretching
serves as wake up for the body and a welcome shift into a workout.
Just
as static stretching is done prior to exercise, but after the body
is warm, post-work-out stretching has a place in an exercise program
as well. The difference between the 'pre-' and 'post' stretch is
the length of time the stretches are held and the benefits of each.
Whereas the stretching done before an exercise should be help between
10-15 seconds, holding static stretches at the end of class or exercise
session, while the body temperature is elevated, provides a great
opportunity to increase flexibility. These stretches can be held
15- 30 seconds. Flexibility can be defined as the range of movement
at each joint. Each exhale should allow for a little more length
and relaxation of the muscle or muscles being stretched.
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