As
mentioned in the overexertion article, it is always best to warm up
your muscles slowly for a short period, then stretch before engaging
in an exercise routine. Stretching afterward can be beneficial as
well. The different types and methods of stretching have a variety
of affects on your body, and particular stretching and strengthening
techniques can prevent injury.
Stretching is one of the most controversial exercise topics. Doctors,
athletes, coaches and trainers all seem to have a variety of opinions
about the most effective stretching strategies.There are
basically four stretching methods: 1) Static, 2) Active-Isolated,
3) Contract Relax, and 4) Yoga.
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Static stretching is a facilitated stretch where other muscles actually stretch the
target muscle. A good example is the toe touch, where the stretch
occurs when the pelvis tilts forward. Static stretches should be
held for 10-30 seconds, and two repetitions seem to work better
than just one. The idea is to get a deeper stretch on the second
repetition.
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Active-Isolated stretching allows you to stretch a single
muscle group by contracting the muscles opposite the ones you want
to stretch. These stretches should last two seconds for ten repetitions.
You can also stretch with the assistance of a rope or strap for
a deeper stretch. A good example is to contract your quads while
stretching your hamstrings.
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Contract-Relax takes the Active-Isolated method a step
further by contracting the muscle are similar to Active-Isolated,
however, with these, you stretch to an acceptable point, hold for
a count of 20, then provide resistance (preferably by a partner)
for a count of 20. Doing three sets with a deeper stretch at each
iteration provides both strength and flexibility. A hamstring stretch
using this method may involve laying on the floor near a doorway
and running the leg to be stretched up the wall. The wall itself
can provide the resistance when the quads are engaged.
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Yoga
or Static-Active
stretching involves a combination of the above types of stretches.
Yoga is designed to lengthen muscles, increase strength, flexibility,
mobility and body-awareness. There are several different styles
of yoga and several different poses designed to stretch the same
muscles in different ways. It is estimated that 16.5 million Americans
practice yoga in some form. In addition to yoga centers, many gyms,
community centers and hospitals offer yoga classes as well. Gaiam
offers a variety of yoga videos, DVDs and props for all levels,
even the novice. They also offer specific yoga routines for particular
body areas and lifestyles such as pre and post natal, weight loss,
back care, and more. You can purchase these online or through a
local retailer.
An abundance of information on stretching and yoga exists in the
form of books, videos, web pages and more. The important thing to
remember is to do some form of stretching to keep your body strong,
flexible and free from injury. Ask your doctor or certified personal
trainer which stretches are most beneficial for your particular
body, concerns and activities.
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