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Now That’s How You Must Stretch!

Did you know that there is a right method of stretching like exercising. There are different types of stretches too. The article highlights the dos and don’ts while stretching which is an important part of any exercise regimen you take up.

Can you reach to the high shelf to grab stuff easily? Can you reach to the back of the cupboard easily?

These types of task need good flexibility and joint movement, so for that you have to do proper stretching.Stretching is not only beneficial for good health but also for flexibility. Stretching not only important for physical health but it reduces the chances of injury. The best thing about stretching is that you don’t need to join specific class or training to do stretching.

Fortunately, to improve flexibility is not a difficult task because you can add some extra time for stretching in your workout routine to move freely and increase mobility. A daily routine stretching can increase the flexibility and improve your body.

To know more about stretching read the following points:

Types of Stretching

1. Static Stretching

It involves the stretching held in a challenging but comfortable position for a period of time. Static Exercise is beneficial after workout. Static is one of the best stretches to enhance the flexibility.

In static stretching, the muscle is slowly stretched and held in that position for few seconds. This is the most common stretch that’s done after the workout.

2. Active

Active stretch is done before and after the workout. Active stretching techniques require holding the position using only muscles which are correspondent. This is an ideal exercise to prepare for an activity.

Active stretching increases flexibility and provide strength to the agonistic muscles. Active stretches are not required to hold on more than 15 seconds because it’s difficult to do so. Many of the yoga are a part of active stretches.

3. Passive

Passive stretching is an ideal for flexibility and balance. Passive stretch is done after workout and it required assistance from equipment and props. Passive stretching is also called as relaxed stretching and as static stretching.  A passive stretch is one where you assume a position and held it with the help of a partner or of some other equipment. In short, Passive stretch needs the assistance.

4. Dynamic Stretching

Dynamic stretches are active, stretches with movement and usually done before the workout to ready the muscles for workout.

Generally people confuse in the dynamic and ballistic stretches while ballistic is old-fashioned type of stretches. Dynamic is controlled, smooth and deliberate whereas ballistic is uncontrolled, inconstant and fitful. It can be repeated for the better flexibility and range of motion.

5. PNF Stretching

It’s a set of exercises that’s ideal for recovery.

Basically, the PNF is not the type of stretching; it’s a kind of combination of passive stretching. PNF refers to any several stretching in which the muscles group is stretched.

PNF stretching is not recommended for the children whose bones are still growing. PNF helps in strengthening the muscles that are contracted and also good for increasing active and passive flexibility.

Stretching Do's and Don’ts

Dos

  • Stretch after being physically active: when you do stretches make sure that you’re active because muscles respond best when they are warm and have blood flow.
  • Hold stretches for 20 to 30 sec then force the muscles to relax.
  • Do breathe deeply all the way through each stretch
  • Do stretches according to your body limits
  • Do stretch to improve your posture

Don’ts

  • Don’t stretch immediately after workout.
  • Do make sure that you stretch your muscles when they warm not cold.
  • Don’t be so hard and do it according to your body and health conditions.
  • Don’t hold any stretchfor more than 30 seconds because you will not get any additional benefit.
  • Don’t stretch when you have injury

Benefits of Stretching

  • Improves the range of motion
  • Improves the performance in physical activities
  • Improves posture
  • Increases the flexibility
  • Prevents back pain
  • Improves blood circulation
  • Increases stamina
  • Improves performance
  • Improves heart rate
  • Prepares your body for workout
  • Helps getting maximum benefit out of your exercises

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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