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By Joe Selvaggio, CPT Back to Articles Index Bend And Stretch
Our muscles and joints are stressed when we work out with resistance equipment or participate in a high-impact cardio workout. Muscle is broken down during a workout and then is rebuilt. The muscle fibers tend to shorten as they are rebuilt and become stiffer. Stretching will keep the body limber and ease the discomfort associated with a good workout. What is the best way to begin priming the muscles for your workout? Start off by doing about 5 to 10 minutes of gentle cardio. This gets the heart pumping and the blood flowing gradually warming up the muscles. Walking on the treadmill or using a stationary bike are good ways to start. According to the National Academy of Sports Medicine, there are three types of stretching techniques - Static, Active, and Dynamic. Static stretching is what most people think about when considering stretches. Active stretching begins to increase the body's range of motion for a particular activity. Dynamic stretching makes use momentum and force of the body to move fully through a range of motion. Static stretching consists of holding a stationary stretch for about twenty seconds. Here is one example of a static hamstring stretch. Sit on the floor with both legs extended in front of you. With a straight back, pivot at your hips and reach to the furthest point possible toward you toes and hold. An active stretch begins to take your body through a controlled range of motion using the agonist muscles - these are the muscles that are responsible for generating a movement. Moving your head from left to right requires the use of the neck muscles. Try this active stretch. With an upright posture tilt your head to the right so that the right ear is moving toward the right shoulder. KEEP YOUR SHOULDERS RELAXED. Gently place the right hand on top of the head to increase the stretch. Do not pull the head toward the shoulder but just use the hand to apply gentle pressure downward. Switch and work on the other side and repeat twice. Dynamic stretching works to increase the reach and speed of a movement. Think about what how a kicker on a football team warms up. He raises his leg in a repetitive manner to increase his height through a range of motion. Dynamic stretches are functional to a particular activity. Walking lunges are an example of a dynamic stretch movement. Stretching is an important component in any exercise program. It only takes about ten minutes a day and provides many benefits. Keep old man winter at bay by warming up your body and do your stretches! |
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