Tight muscles are prone to injury and can have a negative effect on your posture. Tight muscles can also cause back pain and headaches and limit sporting performance. If you want to improve your flexibility or simply maintain your current muscle length, you need to stretch. As with any kind of workout, you need to perform stretching exercises regularly if you want to get the greatest possible benefits.
Static Stretches
Static stretching, best as part of a cool down, involves holding a muscle in an elongated position and for a predetermined length of time. Static stretches can be used to maintain or develop your flexibility. The length of time you hold a muscle in a stretched position, called the point of bind, dictates how your muscles respond to the stretch. To maintain your current level of flexibility, hold at the point of bind for 10 to 15 seconds and then release. To develop your flexibility, hold at the point of bind for 30 to 60 seconds and increase the stretch as you feel your muscles relax. Very tight muscles will benefit from longer stretches, for example two minutes. When selecting your stretches, if you intend to hold a muscle at the point of bind for a long time, make sure that you are as comfortable as possible. If you try to hold an uncomfortable stretch, you may find muscle tension creeps in and you are unable to stretch as effectively as you would like. Focus on your breathing and let your shoulders, neck and jaw muscles relax to maximize the effect of your stretches.
Dynamic Stretches
Dynamic stretches, best suited to warm-ups, stretch your muscles rhythmically using controlled movements. Dynamic stretches prepare your muscles for your coming activities. This form of stretching will not increase your current degree of flexibility but ensures your muscles are less likely to become injured during your workout or sport. Dynamic stretches include movements such are arm circles, deep knee bends, lunges and leg swings. To maximize the benefits associated with dynamic stretching, gradually increase the range of movement you are using for each stretch over a series of 10 to 15 repetitions. Keep all movements controlled and rhythmic to minimize your risk of injury.
Ballistic Stretches
Ballistic stretching uses fast and powerful movements to simulate actions such as kicking. Ballistic stretches are similar to dynamic stretches but are performed much more quickly and forcefully. This type of stretch simulates the type of stress put on your muscles during many sports. Ballistic stretches should only be used by experienced athletes, as they can cause injury in unfit individuals. There is a significant risk of injury associated with ballistic stretching. Yet, as these movements replicate common sporting movements, they are a necessary part of many athletes' training. Rapid leg swings and bouncing forcefully or quickly in a stretched position are examples of ballistic stretching. Ballistic stretches should be preceded by dynamic stretches to minimize the risk of injury.
Successful Stretching
Warm up by performing light cardio and joint mobility exercises before starting your stretching routine. Cold muscles are less pliable and do not respond well to being stretched. Stretching should never be painful. If you experience burning, shaking or cramping in the muscles you are stretching, reduce the depth of the stretch and relax. Improving your flexibility takes time, repetition and patience. Stretching too much, too aggressively or too often is counterproductive and can result in injury.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Stretching: 30th Anniversary Edition"; Bob Anderson and Jean Anderson; 2010
