In order for you to achieve optimum fitness, your exercise program must include a stretching component. There are two main stretching techniques, static stretching and dynamic stretching. Static stretching involves applying tension to the muscle slightly past its full range of motion and holding it for up to 30 seconds. Dynamic stretches, on the other hand, are sports specific movements that are performed gradually until the muscle reaches its full range of motion.
Considerations
Stretching can be performed as a stand-alone activity, or in conjunction with an exercise routine. According to The American College of Sports Medicine, you should stretch all of your major muscle groups, two to three times a week. Generally, the purpose of stretching has been to prevent injury and enhance athletic performance. However, the results of research has been mixed as to whether or not stretching accomplishes those purposes.
Types
Generally, static stretching is best performed after an exercise program, or athletic competition. A static stretch that involves the hamstring, involves straightening and raising your leg and placing your heel on a raised surface, such as a bar. Start with a relatively low height, and gradually raise the height as your hamstrings gain flexibility. Dynamic stretches are best to perform prior to an athletic competition. You should choose stretches that will improve the flexibility of the muscles and joints that will be most targeted during your competition. For example, if your sport involves quick movements by your entire body in different directions, a Spider Man stretch can be effective. To perform a Spider Man stretch, drop to all fours, and begin moving forward in a crawling motion, almost like you are trying to scale a wall.
Benefits
Both dynamic and static stretching provide many benefits. When your muscles are well stretched, they are not as tense, which helps to reduce stress. Stretching promotes healthy circulation and helps lessen post-workout aches and pains. You can improve your posture by stretching and reduce the chances of low back pain. According to The American Council on Exercise, stretching may also reduce your chance of injury while you are engaging in some activities.
Warning
Avoid ballistic stretching. Ballistic stretches take a muscle through its complete range of motion, and a quick double bouncing movement is performed at the end. Without proper supervision, ballistic stretches can lead to muscle tears, strains and pulls.
