![]() Static stretching is the more well-know style and is commonly used for general stretching, but can inhibit muscle excitability, making it unappealing to people active in fitness and athletics. When looking at the three different styles of stretching, we can see that they can all be utilized to increase range of motion. Because the high risk of injury does not outweigh the benefits of the stretch, most fitness professionals do not recommend using this style of stretching. The extra external force produced can overload the muscle, increasing the risk for potential injury. This inhibits the body’s stretch reflex and increases the muscle’s range of motion through the force created by the bouncing. Unlike dynamic stretching, ballistic stretching utilizes muscle activation through quick, jerky movements. This type of stretching is also referred to as a dynamic warm-up, which athletes use to prepare their muscles for the rigorous demands of their sport.īallistic stretching is the most controversial form of stretching. Dynamic stretching is the style utilized by the therapists here at LYMBR. By preventing the reduction in muscle tension, an individual is able to improve their range of motion without a loss in force production. If we overstretch our muscles, this inhibits elasticity, which inhibits our performance.ĭynamic stretching is a form of active stretching that is performed by engaging the desired muscle’s antagonist through the joint’s range of motion, only holding the stretch for 2-3 seconds. Because the stretch is only held briefly, the muscle is able to increase in length without a reduction in muscle tension or muscle excitability. Our bodies rely on similar forces to propel us forward during a run, or allow us to jump high during a sport like basketball. The band’s tension is what allows the band to be functional. When you stretch a rubber band and hold that tension for a long period of time, you cause the rubber band to increase in length but lose the stored energy. ![]() This in turn can directly affect the muscle’s ability to optimally function. Think of the tension in a rubber band. These two factors alter the length-tension relationship of the muscle, causing a decrease in muscle excitability. The primary reason for this is a reduction in muscle tension and an increase in length between resting muscle fibers. Using a static stretching program prior to engaging in physical activity may inhibit the muscle’s ability to fire properly. This style of stretching may not be the best way to improve performance before physical activity. This is the most commonly known style of stretching and has been seen as the status quo for years. It is a form of active or passive stretching in which you hold a position for about 30-60 seconds, allowing the muscles and their connective tissues, fascia, to lengthen. Static stretching is what typically comes to mind when talking about stretching. When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching. The real question is what kind of stretching should we be doing to get the best results. We all know, or at least have heard, about the importance of stretching. Whether it is to improve your athletic performance, for general health and wellness, or to relieve pain and tension, stretching can be the answer. ![]()
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