From the more basic levels of fitness to the more complex, stretching has always been an important factor worth emphasizing. We look to touch on both general stretching, and the types of stretching and how it relates to full range of motion (ROM)
When we think of stretching, we often think of simply preventing injury. Looking at it more in depth however, the benefits include developing a much more flexible range of motion as well as increasing overall muscle thickness.
The Dynamic Stretches
This type of stretching is ideal prior to your training. The stretches are held for no longer than 10-15 seconds in order to keep the central nervous system from entering into a state of rest. This is typical in static stretches. Dynamic stretching is beneficial to the workout in that it does not have an impact on your overall strength and explosiveness. Adding smaller warm-up style exercises is also ideal to increase your heart rate. This in turn allocates more blood and oxygen to your soft muscle tissues.
Static Stretching
Typically done post-exercise, the purpose is to stretch the muscles while your body is in a state of rest. Contrary to dynamic stretching, it is more ideal to hold a position for any length between 30 seconds to 2 minutes. This aids in the recovery of the muscle as well as leads to additional overall flexibility.
Rolling the Muscle
Using a roller is a relatively new concept when it comes to stretching pre or post workout. There are however quite a few benefits to rolling your muscles in either case. The largest draw is that it allows lactic acids to be pushed or drawn away from the muscles. This contributes greatly to muscle recover and avoiding soreness following a workout. This is also a great technique to use in combination with dynamic stretching.
Muscle growth is an additional benefit from using the above technique in stretching. The layer on top of the muscles called the fascia that stretches along with the muscle when using a roller. This additional stretching allows for better migration of the blood and oxygen to the muscles which in turn assists in optimal muscle growth and recovery.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions into your regular routine.
When we think of stretching, we often think of simply preventing injury. Looking at it more in depth however, the benefits include developing a much more flexible range of motion as well as increasing overall muscle thickness.
The Dynamic Stretches
This type of stretching is ideal prior to your training. The stretches are held for no longer than 10-15 seconds in order to keep the central nervous system from entering into a state of rest. This is typical in static stretches. Dynamic stretching is beneficial to the workout in that it does not have an impact on your overall strength and explosiveness. Adding smaller warm-up style exercises is also ideal to increase your heart rate. This in turn allocates more blood and oxygen to your soft muscle tissues.
Static Stretching
Typically done post-exercise, the purpose is to stretch the muscles while your body is in a state of rest. Contrary to dynamic stretching, it is more ideal to hold a position for any length between 30 seconds to 2 minutes. This aids in the recovery of the muscle as well as leads to additional overall flexibility.
Rolling the Muscle
Using a roller is a relatively new concept when it comes to stretching pre or post workout. There are however quite a few benefits to rolling your muscles in either case. The largest draw is that it allows lactic acids to be pushed or drawn away from the muscles. This contributes greatly to muscle recover and avoiding soreness following a workout. This is also a great technique to use in combination with dynamic stretching.
Muscle growth is an additional benefit from using the above technique in stretching. The layer on top of the muscles called the fascia that stretches along with the muscle when using a roller. This additional stretching allows for better migration of the blood and oxygen to the muscles which in turn assists in optimal muscle growth and recovery.
Bottom line, whether you are looking to increase your overall range of motion, or to simply avoid injury, it is wise to make sure to include these stretching functions into your regular routine.
About the Author:
Nick Chow is an executive and author with BattleYourself. If you would like to learn more about stretching and proper range of motion, feel free to visit the BattleYourself website. You may also want to subscribe to our online personal training program to better reach your healthy lifestyle goals. Our trainers will be happy to prepare a customized fitness program for you and be there with you throughout to provide communication and motivation as well as monitor your progress. Their goal is to make sure you reach yours.
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