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Exercise
Stretches Program
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| Static or Active Stretching |
This
is the most popular and most common form of stretching.
Usually conducted before, during and after most workouts. It is done
while the body is at rest and is used to gradually lengthen a muscle to
a point just before it uncomfortable. The stretch can be held for anywhere from 10-30 seconds. Reserach has shown the static stretch, in some exercise, is not nearly as effective as first thought. Many studies have been been conducted that have results stating static or active exercise stretches are of very little benefit in injury prevention and/or post exercise soreness reduction.
In a study done by Nelson "static or active exercise stretches actually reduced the effectiveness of the muscles endurance by up to Thirty Percent, suggesting static stretches before exercise puts the muscles into a fatigue-like state"
During your exercise strength program there is a section called Dynamic warm ups. This type of warm up is far more beneficial than static stretching is before exercise.
Other studies have produced results of the opposite affect. In a study done by LaRoche and Connolly they set out trying to determine whether stretching reduces the repetition of sports-related injuries whilst at the same time increase performance.
Subjects were put through a strength training exercise regime where stretching was done before and after the workouts. (some subjects did static stretching and others ballistic) The study found the subjects increased there individual range of motion.
The increase is thought to be from an increase in tolerance of stretching as opposed to the muscle getting longer...
In conclusion its such a tough decision to make whether stretchinis actually providing benefit or not. I have personally always stretched in a static manner during all strength training session. Therefore i will present suggestions as to which are the most beneficial. At least until further study reveals that active stretching during exercise is a huge NO NO!!
You will find I have included a Static, ballistic and PNF stretch into most muscles groups. Follow this link to get into the stretching program.
| Proprioceptive Neuromuscular Facilitation (PNF Stretching) |
When looking to lengthen and
increase ones
flexibility PNF Stretching has proven to be the most
effective for accomplishing this. Designed in the 40's to help
rehabilitate paralysed
patients, it wasn't until the late 70's early 80's that PNF
Stretching made its debut on the athletic scene.Yet even to this today it is relatively unknown and rarely used by the everyday fitness enthusiast. It still only really resides in everyday exercise with the professional sports athlete and fitness trainers.
Its benefits include:
Quick gains in Range of motion and flexibilty, co-ordination through the entire range of motion of the joint also dramatically improves. By increasing your range of motion in your body you will help to reduce fatigue and help prevent overuse injuries. Your whole biomechanics is enhanced beyond normality.
How does PNF Stretching work so effectively?
When aiming to stretch a muscle there is always an agonist and an antagonist involved.
The agonist is the prime mover and the muscle you contract to perform the stretch. The antagonist acts in opposition to the movement created and is responsible for the returning the limb to its original position.
The PNF stretch forces the agonist to relax when it is at its limit by immediately contracting the antagonist.
This is known as successive induction where the contraction of an agonist followed by the immediate contraction of the muscles antagonist. Allowing the muscle to be stretched beyond its normal length in a very safe and effective manner.
Please
do not worry if you do not understand this, full explanations of PNF
Stretching and how to perfrom them will be given. All you really need
to
know is this is by far the best form of stretching available for
increasing your Range Of Motion!!
PNF Stretching Techniques
Having someone to help you perform PNF stretching makes llife much easier, however this can be done with out...
Hold Relax:
If your Hamstring is the tight muscles you want to stretch you will have someone grip your ankle and then you contract the muscle at its length (around 90 degrees) the person holding must hold you in the position you contracted. Hold for round 20 seconds. Then release slightly (45 degrees) and then stretch the muscle to its newly found range of motion (will be more than the original stretch)
Contract-Relax with Agonist Contract:
Starting the same way as the Hold Relax with the hamstring at its length and contracted against the person holding the leg. When the 20 second hold is achieved the person holding the leg removes the hand and the person stretching contracts the Antagonist Muscle (the muscle opposite to the one being stretched) In this case the Quadriceps (front of Leg). After a 3-4 second contraction the person helping will perform a static stretch and hold for 20-30 seconds and then the process should be repeated a 2nd time.
The two PNF exercise stretches above are the most common and by far the best exercise stretches you can do for your body. They pose only a small danger to you if you do them wrong.
There are some other forms available but it Highly Recommended you consult a Physical Therapist and have them demonstrate and prescribe any further exercises stretches in the PNF form as the other ones, if done wrong, can pose a threat to you.
| Ballistic Exercise Stretches |
Ballistic stretching is for the Athlete, generally for someone that requires the muscles to be extended beyond the normal range of motion.
Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it.
For example take an NFL Punter... His aim is to get his leg as high as possible, the higher he gets his leg - the further the ball will travel...
This man would warm up by firstly getting the muscles warm (treadmill running for instance) then slowly begin to stride futher and further out until the leg is getting a warm up stretch.
Then you will see the man stand next to a hand rail that is around waist height... This is where the ballistic stretch takes place.
The leg will then perform the exact movement the athlete is wanting to perform over and over again. The tendons and ligaments being taken beyong normal ROM is Ballistic fashion.
The Leg would swing like a pendulum back and then as highas possible. Each time the leg will be taken a little further...
| Dynamic Stretching |
This is very similar to Ballistic Stretching however more for the everyday person rather than the athlete...
The movements are exactly same only the stretch does not go beyond the normal range of motion, instead it works within this range of motion.
These exercises are fantastic for reducing lower back pain as it gets the blood flowing through the body into the problem areas.
An exercise ball is recommended to achieve the best Dynamic exercise Stretches.
