4 Types of Stretches Essential for Impeccable Flexibility

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Prevent those aches and pains with simple stretching techniques you can do at home.

Don’t wait until you experience muscular pain to start your stretching ritual. We all know the best form of prevention of an pain or possible injury is stretching before any strenuous activity.  We’ve discovered there are many forms of stretching techniques that you can use to stretch your muscles before and after a workout. This also applies to those individual that don’t work out but simply have a strenuous job or maybe use one body part more than the other causing tremendous pain by the end of the day.  You are not alone and we’re here to help with stretching techniques guaranteed to make you feel good, each and every day with

Static Stretching:

A static stretch consists of holding a specific position for a period of 10-30 seconds without over-stretching. This type of stretch is the most commonly used because it is safe and effective for overall body flexibility.

Dynamic Stretching:

A dynamic stretch is the favored stretch by many physical therapists as well as coaches and trainers in the sports industry for a simple reason; it works well in improving range of motion. This type of stretch is different because it requires you to do moving stretches in sets of 10 to 12 times per stretch where as the static stretch you hold the position.

Passive Stretching:

A passive stretch is when you use the weight of your body or a stretching band to assist you in stretching out your muscles. This type of stretch is commonly used by Physical Therapists with assistance of a stretching band that comes with different resistance strengths which are marked by color. You may have seen them in your local PT facility. It’s also very common in the sports industry, needless to say.

Active Stretching:

This type of stretch is used when one needs complete control over how much pressure is used to perform a stretch. The pressure comes from you, the stretcher. We commonly use an active stretch when sitting down and stretching our toes forward and then backward, controlling the pressure in order to form a stretch.

With a little help from HumanKinetics.com we understand that every stretch is static or dynamic and passive or active. A great example is illustration below and provided by humankinetics.com

stretch

According to experts, it is recommended to follow specific instructions when playing sports and understand when stretching is most beneficial otherwise it’s a waste of time.  According to FCB’s Albert Benaiges, he claims there are more benefits of Dynamic Stretching before a game and Static after it.  If you or a family member is into sports, an expert recommendation is probably a good idea. After all, they are the experts and we are the students.

By: Ida L

Source(s):

www.thecoachdiary.com

Images:

http://running.competitor.com/2014/07/training/3-flexibility-test-runners_72760

http://www.humankinetics.com/excerpts/excerpts/types-of-stretches

 

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