Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout such as a dance or martial-arts class. See section Warming Up. According to Kurz , dynamic stretching exercises should be performed in sets of repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity which decreases the range of motion used in your movements.
Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise and will cause a loss of flexibility. Once you attain a maximal range of motion for a joint in any direction you should stop doing that movement during that workout. Tired and overworked muscles won't attain a full range of motion and the muscle's kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress.
Active Stretching Passive Stretching : next section Dynamic Stretching : previous section Types of Stretching : beginning of chapter Active stretching is also referred to as static-active stretching.
An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles see section Cooperating Muscle Groups. For example, bringing your leg up high and then holding it there without anything other than your leg muscles themselves to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched the antagonists by reciprocal inhibition see section Reciprocal Inhibition.
Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Many of the movements or stretches found in various forms of yoga are active stretches. Passive Stretching Static Stretching : next section Active Stretching : previous section Types of Stretching : beginning of chapter Passive stretching is also referred to as relaxed stretching , and as static-passive stretching.
A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch in this case the floor is the "apparatus" that you use to maintain your extended position. Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury.
Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles see section Pain and Discomfort. Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
See section Cooling Down. Static Stretching Isometric Stretching : next section Passive Stretching : previous section Types of Stretching : beginning of chapter Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two.
According to M. Alter , Static stretching consists of stretching a muscle or group of muscles to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed passive while some external force either a person or an apparatus brings the joint through its range of motion.
Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section. You should be aware of these alternative meanings, however, when looking at other references on stretching. Isometric Stretching PNF Stretching : next section Static Stretching : previous section Types of Stretching : beginning of chapter Isometric stretching is a type of static stretching meaning it does not use motion which involves the resistance of muscle groups through isometric contractions tensing of the stretched muscles see section Types of Muscle Contractions.
The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the "tensed" muscles which helps to develop static-active flexibility , and seems to decrease the amount of pain usually associated with stretching.
The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall or the floor to provide resistance. An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed. An example of using a partner to provide resistance would be having a partner hold your leg up high and keep it there while you attempt to force your leg back down to the ground.
An example of using the wall to provide resistance would be the well known "push-the-wall" calf-stretch where you are actively attempting to move the wall even though you know you can't. Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue. Newer and power packed methods of exercises are becoming increasingly popular among both professional athletes and amateurs.
Ballistic stretching is one such special form of exercise. These repetitive rapid and bouncing movements are used to stretch the targeted muscle group and joints beyond the normal ranges of movement. The momentum which is generated by rapid rebounding movements forces the body to surpass its normal range of movement [ROM].
The muscles during ballistics act like a spring alternating between a stretched stance and quick contractions. This results in an explosive muscle action and aims to extract a better performance in professional sports.
Ballistic exercises are a series of eccentric contractions [active lengthening of muscle] followed by concentric contractions [active shortening of muscle]. Most active sports such as gymnastics, martial arts,weight lifting, football, basketball require ballistic movements. Hence ballistic stretching enhances sport-specific flexibility. It is understood that if a muscle is stretched immediately before it is shortened concentrically, then the force generated is greater than a concentric contraction alone.
This is due to the energy stored in the muscles and tendons. For athletes, such as football players, martial artists, golf or basketball players, ballistic stretching can help increase their range of motion, which may be beneficial for their performance. An athlete may use ballistic stretching to jump higher or kick with more force.
Plyometric exercise also known as "jump training" is very popular among youngsters. In other forms of stretching like dynamic stretching, it is not required to stretch the body beyond the usual range of motions.
It does not involve movements of jerking and bouncing either. In static stretching, one stretches the muscles past their comfort zones and holds the body in the stretched position for a few seconds unlike ballistic exercises where there is a repetitive movement. The downside in doing ballistic stretches is that, without properly warming up the muscles, the jerky movements can cause sprain or a tear in the tendons or connective tissue that joins the muscles.
It can also result in joint instability, dislocation and subluxation, if the ligaments are continuously overstretched. Also, repeatedly triggering the myotatic reflex [stretch reflex], which is an automatic response of the body to stretch stimulus to prevent muscle tear, may cause the muscles to tighten up. Hence, amateurs and the older age groups are advised to refrain from such exercises. Keep one foot forward, with the arms loose at the sides or above the shoulders.
Now bend the foot forward and plummet forward rapidly trying to outreach the normal movement range. The other foot should be bent behind, and the body weight should be on the heel of the forward foot.
It should be used with caution and is typically only recommended prior to performing some type of high-intensity activity that involves going into these greater ranges. Some examples include a gymnast who is preparing to perform a split kick, a martial artist who needs to kick something overhead, or a pitcher trying to throw a fastball at high speeds.
Since all of these motions involve a quick change of position in and out of an extreme range of motion, a warm-up involving ballistic stretches may be beneficial to prepare your muscles for these activities. Similar to other forms of stretching, ballistic stretches definitely have their own related risks and should always be performed with caution.
You should always be careful when performing a new and unfamiliar type of ballistic stretch.
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