Stretching has long been considered one of the key elements of a healthy fitness program and with good reason. It does not only increase flexibility but it also helps prevent injuries. Although there is no guarantee that you will not get injured, stretching will greatly minimize the chances of acquiring several kinds of injuries, especially those involving muscle strains and tears.
Learning Flexibility of the
Muscles
Muscles are a collection of
fibers; which contract and relax in order to provide movement. These muscles
are injured more easily when tight as they lack the range of motion. Stretching
facilitates the lengthening and loosening of these muscle fibers and it makes
them more flexible. This added suppleness means less strenuous and unsafe
maneuvers, and the risk of strain or tear during a physical activity becomes
minimal.
There are three types of
stretching.
There are a number of different
stretching methods and each has its advantages:
1. Dynamic Stretching: Is the
movement of parts of your body with gradually increased reach or/and speed of
movement. Examples are swinging the legs, arm circles, and lunges. Dynamic
stretching is commonly done before exercise to warm up the body to exercise.
2. Static Stretching: Is the
practice of maintaining a stretching position with little or no movement.
Static stretches are recommended after exercise whereby the muscles are already
warmed up thereby helping to increase flexibility and soreness.
3. PNF (Proprioceptive
Neuromuscular Facilitation) A combination of passive stretch and isometric
contraction to give maximum muscle elongation. PNF stretching involves the need
of a partner and it is quite intense thus fit in certain targeted athletic
activities and not general fitness programs.
4. Ballistic Stretching: This
involves the movement of bouncing or jerking to stretch muscles further than
the normal range. This form of stretching should not be done by most
individuals because of the danger it holds.
Each of these kinds of stretching
are important parts of a complete fitness program, but dynamic and static
stretching are usually the safest and most effective methods in preventing an
injury.
The advantages of stretching to
prevent injury.
Stretching has many advantages
that will help in injury prevention:
1. Increased Range of Motion:
Stretching enables joints to move through a greater range of motion by
increasing the flexibility of muscles and tendons. This increased range of
motion decreases the likelihood of stiff joints and joint injury.
2. Increased Circulation of
Blood: Stretching improves the circulation of blood in the muscles and this
results in transport of more nutrients and oxygen and removal of waste products
like lactic acid. Enhanced blood flow may help to ward off muscular cramps and
spasms, which may cause injuries.
3. Enhanced Muscle Flexibility:
Stretching also increases neuromuscular coordination, whereby your muscles can
react when performing body movements. Such enhanced coordination will help to
avoid sudden movements or awkward postures that can lead to injury.
4. Lessening of Stress and
Tension Both physical stress and mental tension may cause muscle tightness, and
result in less than optimal performance. Stretching will help relieve this
tension, allowing an overall increase in well-being and minimizing the
likelihood of overuse injuries.
Making Stretching a Part of comes
to Your Routine
In order to utilize stretching as
an injury prevention tool, it is critical to make it a part of your regular
fitness regime:
Warm-Up: Start with some dynamic
stretches that will boost the blood flow and warm your muscles prior to the
exercise.
Post-Exercise Stretching: After a
workout, do some pottering around with stretches to cool down your body.
Consistency: Stretching should
become an everyday practice even when you do not get to do any sporting
activity.
Correct Technique: Stretches
should be done properly in order to prevent excessive pressure being put on
your body.
Myths About Stretching
Although stretching is a good
thing, there are a number of myths about it which must be clarified:
The next myth is that stretching
before a work out could cause injuries, which is based on the practices of the
past where people performed static stretches prior to exercise. Dynamic
stretches are however, proven now as a better way before exercise.
Not All Stretches Are the Same:
There are various kinds of stretches which have different uses. As an example,
static stretches are excellent when used in the post-workout recovery period,
but dynamic stretches are preferable before exercise.
It is important to know and demystify
these myths so that you can make maximum use of the benefits of stretching
without letting the myths work against you.
Conclusion
Adding stretching to your
exercise regimen is an investment in a longer-term health and performance.
Stretching can be flexible, improves circulation, and neuromuscular
coordination and because of these aspects, they greatly decrease the
possibility of injury. Regardless of whether you are a sports professional, an
amateur, or merely trying to keep yourself in shape, an active stretching
routine can be a very useful tool. Always select the correct type of stretches
to do, practice these stretches the correct way, and do them regularly as part
of your lifestyle to get the best out of it.
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