Stretching Techniques
Stretching techniques has been performed since very long to increase the flexibility of muscles and to protect from injuries. Stretching techniques play a very important part in any fitness and strengthening program. Stretching increases the blood circulation and improves the performance of our physical activities. Stretching techniques also relieves us from stress keeping our mind and body in cool condition. It helps the sports person and athletes to maintain their physical and mental health.
There are mainly three types of stretching techniques practiced by health professionals. First stretching technique is the static stretching which helps in stretching the muscles to maximum possible level and holding them for few seconds. The second stretching technique is called as ballistic stretching which involves bouncing movements. The third is a group of techniques consisting of Proprioceptive Neuromuscular Facilitation (PNF) which interchanges the reductions and stretches.
There are some guidelines and precautions to be followed while performing stretching techniques.
Assess all your physical and mental strengths before starting any stretching technique routine. Consulting your doctor would enable you to choose the type of stretching technique most suitable to you.
The most important one is doing warm-up exercises like by walking, jogging or cycling for 10 or 15 minutes before stretching. By doing so the muscle is stretched beyond its usual position which increases the flexibility and prepares you for stretching.
Stretch only the places where you feel tight or discomfort, without creating any pain. If you experience pain while stretching, stop at that point, as it indicates that something is wrong there.
Over stretching the neck and back will compress the vertebrae and their disks may get damaged. Always watch the body signals as they will indicate if you do anything wrong.
While stretching the joints one has to increase or decrease the movements according to the joints. Muscles with painful joints need very careful stretching.
Stretching in sitting position is ideal as this relieves stress from the low back and minimizes the chances of back injuries while stretching.
While stretching breathing should be normal as ever.
Never bounce while stretching unless you are doing ballet stretching.
Numerous stretching techniques software is available, and they support us to program our stretching routines based on our goals as well as our physical condition.
You can use various aids such as towels, resistance balls, and stretching videos to add versatile to your stretching techniques routines.
If you are applying to stretching techniques on your own, sign up with some paid online services. They will help you by providing expert guidance and useful tips.