Flexibility from Stretching
Lower back pain and stiffness, tight neck and shoulders, various muscles aches and rigid leg muscles are some disorders that affect millions of people all over the world.
Some of the causes for these conditions are not doing proper exercises, lack of awareness about stretching and limited or no muscles flexibility. Due to this the muscles become very tight and they are unable to perform even their daily activities when they age. Improvising range of motion with a well-designed stretch program can go a long way in solving most of these problems.
A range of motion around a specific joint is called flexibility of muscles. Flexibility is the range of motion around a specific joint and is specific for a joint or movement. A person may not be able to function normally if his joints lake normal movement. The ability to move a joint through an adequate range of movement is important for daily activities.
Activities like gymnastics, ballet, diving, karate, and yoga need enhanced flexibility or even the ability to over stretch some joints for superior performance; where as relaxation and recreational activities require only less flexibility. A specific range of movement is vital to prevent injuries. People engaged in activities with poor flexibility risk exceed the extensibility limits muscles.
There are four types of stretching techniques practiced all over the world; they are ballistic, dynamic, static, and proprioceptive neuromuscular facilitation (PNF).
Ballistic stretching is the oldest technique that makes use of rhythmic bouncing movements. At present, only few experts are practicing this technique, while others are abounded due to safety concerns.
Dynamic stretching technique integrates movements that imitate a specific sport or exercise in an overstated yet forbidden manner. Dynamic stretching routine is often included during the warm-up or in homework for any sports event.
Static stretching technique involves inactively stretching a muscle to the point of mild pain by holding it in a maximal stretch for an extended period. Static stretching is a very popular method of stretching due its effectiveness as well as safety. Optimum holding period varies from 10 to 50 seconds depending upon the toughness of the muscles.
PNF stretching techniques involve a partner actively stretching the accomplice by some combination of altering reduction. PNF stretching can give more flexibility compared to other techniques. The disadvantage of this technique is that it needs a partner to perform this stretching.
Stretching offers many long-term benefits. Enhanced flexibility can help to avoid back and other orthopedic problems. Muscular imbalance or postural problems can be solved through stretching. Stretching can help people to maintain flexibility, which will otherwise decline with age or inactivity due to an injury.