With the word stretching we mean all those exercises that aim to stretch and lengthen a muscle or a series of muscles.
Practicing stretching improves flexibility and mobility. There are various types, one of which is the active one.
Stretching should be done immediately after training. But there are other actions to take after training.
and the intensity of the movement.
To benefit from it, the traction position must be maintained for a few seconds.
to stretch another, passive stretching uses an external force to provide the traction for the stretch.This can be provided by another part of the body, by a partner or by an object. Like the active one, in passive stretching one must hold the position for a certain period of time.
This type is often used as a post workout recovery, to relax muscles and connective tissue.
Dynamic stretching
Dynamic stretching is a stretching method based on the gradual increase in joint extension, up to its full range of motion.
Examples of this stretch are leg swings and shoulder circles.
Ballistic stretching
Ballistic stretching is similar to dynamic stretching in that it is based on movement. Instead of moving a body part to the end of its range of motion, however, try to go beyond this range.
But be careful, if you are not sufficiently experienced, practicing this type of stretching increases the risk of injury.
or running, as part of a mobility workout or incorporated into a yoga class.Considering that active stretching does not require any special equipment, it can be performed practically anywhere.
Basic example
- Choose the muscle you want to stretch.
- Flex the agonist muscle or one on the opposite side of the muscle to be stretched.
- Hold the position for about 10 seconds or until you feel a stretching sensation in the target muscle.
- If you are completing a bilateral stretch, repeat these steps on the opposite side.
- Lie on your back and extend both legs along the floor.
- Lift one leg towards the ceiling, keeping it straight, until you feel the hamstring stretch.
- Maintain the position for 10-15 seconds.
- If you notice that the tailbone begins to bend, lower the raised leg slightly or bend the lower leg, and place the foot on the floor.
The Crab Walk is also excellent as a warm-up exercise.
Active triceps stretch
This exercise focuses on the triceps. The agonist muscles are the biceps and shoulder muscles, while the antagonists are the triceps.
- From a standing position, raise one straight arm to the ceiling without lifting the shoulder.
- Bend the elbow, so that the hand comes down behind the neck, reaching the shoulder blades.
- Try to keep your elbow pointed towards the ceiling and bring your hand further down your back for 10-15 seconds.
Active chest stretch
This exercise focuses on the pecs and biceps. The agonist muscles are the deltoids, rhomboids and other muscles of the back and shoulders, while the antagonists are the pectorals and biceps.
- From a standing position, extend both arms to the side at 90 degrees, keeping the elbows straight. You can increase the stretch to rotate the palms forward or towards the ceiling.
- Open your arms as far as possible so that they are extended behind your body.
- Stop when you feel the stretch on your chest and front of your arms.
- Hold the position for 10-15 seconds, trying to prevent the rib cage from widening and the back arching.
Active quad
This exercise focuses on the quadriceps. The agonist muscles are the hamstrings, while the antagonist is the quadriceps.
- From a standing position with your feet hip-width apart, bend one knee, lifting the foot behind you, aiming to touch your buttocks.
- Keep the knee pointed towards the floor and aligned with the supporting knee. Bringing the knee forward while flexing the hip will decrease the stretch.
- Maintain the position for 10-15 seconds.
Stretching exercises for the arms are also useful.
Also try exercises to do in bed after sleeping badly.
