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Stretching is an important component of muscular
fitness for beginning and advanced trainers alike.
Good flexibility has the following benefits:
- Allows your muscles
to work in a greater range of motion.
- Can prevent injury
- Can ease muscular
pain.
- Helps speed recovery.
- Is a good way to
cool down after weight training.
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There are three
main types of stretching: Static,
Ballistic and PNF
(Proprioceptive Neuromuscular
Facilitation).
- Static
stretching is the standard stretch
and hold method. Static stretching is the
safest and most useful form for weight-trainers.
- Ballistic
stretching,
which is harder on the muscles, involves
using momentum to stretch the muscles.
- PNF
stretching
is a more advanced technique that involves
exerting muscular force against something
(a person giving resistance, for example)
then immediately stretching the muscle that
was exerting the force.
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- Stretching
can be done before the workout, between
sets and after the workout.
- When stretching
before the workout, do so only lightly as
the muscles are not warmed up yet and therefore
not as pliable.
- In between
sets, try stretching out the muscle group
you're working to speed recovery.
- Immediately
after your workout, when your muscles are
warm and limber, is the best time to stretch
for improving your flexibility.
- Hold stretches
for 2 to 3 sets of 20 to 60 seconds each
to get the full benefit. Holding for less
than 20 seconds will give you a temporary
increase in range of motion while stretching
for 20 or more seconds affects the plastic,
permanent aspect of the muscles and connective
tissue.
- Do not stretch
past the point of pain and do not do stretches
that are dangerous or cause pain.
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There
are a tremendous number of stretches that are safe
and effective.
Here are a few simple stretches you can do:
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