Enhance Flexibility Stretching Reducing Muscle Tention
Stretching is a form of physical exercise in which muscles and tendons are specifically flexed intentionally to improve the elastically of muscle. Certain exercises can target muscle development building strength and endurance while toning the entire body. This results in muscular coordination, a range of motion and increased flexibility in normal activities. Stretching is also used therapeutically to relieve tension in muscle cramps for relaxation purposes.
Including a stretching exercise program or yoga sequence in your weekly regimen can yield huge results providing the body with increasing circulation throughout the body resulting in an elevation in energy levels.
According to the Mayo Clinic, it is advised to warm up for 10 minutes before performing exercises. Stretching can be performed at any location at any time of day to reap the full benefits of improved flexibility and improved circulation requires no equipment.
Types of Stretching Exercises
There are 5 different types of stretches including SMF stretching, dynamic, ballistic stretching, static stretching and PNF Stretching. Although many people practice stretching before and after an exercise program, results may vary depending on the person's physical fitness abilities. Stretching can be dangerous if performed incorrectly that may result in injury. Professional fitness trainers and physical therapists can help promote mobility function with treatment designed for your specific needs.
Myofascial Stretching
Myofascial release is practiced as an alternative medicine therapy that claims to treat muscular pain and skeletal immobility by stretching muscles to a relaxed state improving flexibility by stimulating the stretch reflex, improving the lymphatic and blood circulation. Studies suggest that soft tissue can become restricted due to injury, inactivity or infection resulting in pain and muscle tension.
- Warm up for 10 minutes before stretching
- Talk to your doctor about what stretches are right for you.
- Stretch 10 minutes every day
- Breath normally during each stretch
- Hold each sustained stretch for 10-30 seconds
- Avoid boredom try different stretching routines
- Gain muscle and strength and flexibility using a yoga routine 2-3 times per weeks
According to The Journal of Athletic, Training studies indicate the quality of treatment had mixed reviews. Overall treatment using myofascial release stretching had positive results for orthopedic conditions. (1.)
Dynamic Stretching
Dynamic stretching is a muscular warm-up moving your limbs back and forth stretch designed to be slowly performed using controlled movements improving full range of motion helping a person reduce the risk of injury. This repetitious movement should be similar to the sports activity you are performing.
Dynamic stretching involves moving desired body part or targeted muscles group in the desired motion until you can reach the full range of motion for improved performance in the chosen activity.
Ballistic Stretching Ballistic stretching is performed as rapid bouncing alternating movements at end range of motion. This form of stretching is no longer recommended due to a risk of injury.
Static Stretching Static Stretching is a controlled type of stretch of a particular muscle held until a genital tension is felt. Each stretch should be held for 30 seconds until the muscle release is felt without bouncing or movement.
PNF Stretching PNF Proprioceptive neuromuscular facilitation is a type of stretching for a specific muscle aimed to stretch themselves. PNF was first developed as a form of rehabilitation that is a more advanced form of flexibility training that involves both techniques of stretching and contraction of a muscle.
Typically stretching is a common activity use by athletes, rehabilitation patients and anyone who participates in a physical activity program. Finding the right balance for stretching and exercising depends on your specific physical needs. For years stretching has been an important part of fitness programs and rehabilitation to decrease muscle stiffness and associated pain. (2.)
Yoga Benefits Stretching Exercises
Practicing yoga 3 times per week is an excellent stretching exercise that targets the entire body. Gain strength and stability using yoga poses held for a few seconds moving from one pose to the next. Most yoga routines are between 20 to 45 minutes in duration and vary in complexity.
Yoga Burn for a fast metabolism using targeted movements designed to tone and tighten your entire body. Utilize 3 powerful yoga methods to maximize your results to enjoy the benefits of yoga.
Find great yoga exercise programs on YouTube specifically designed to increase flexibility with yoga stretching routine.
10 Powerful Yoga Poses for Weight Loss success.
Yoga for weight loss is a fantastic exercise program designed to burn fat while building muscle. Using sequences in a yoga routine for 30 to 60 minutes can greatly increase your metabolism to burn off calories more effectively and is considered one of the best stretching methods available.
If you are experiencing an injury or health conditions talk to your doctor or physical therapist about what stretching exercises are right for you.
For additional information about losing weight visit Weight Loss Diet Plans. There you can find resources about diets, fitness, and nutrition for easy to follow diet plans. Tour the whole website and be sure to sign up for a free gift of Garcinia weight loss supplements while supplies last.
Leave me a comment and be sure to share this post with friends.
Cheers!
Patricia Lynn
Related Posts
Best Fitness Apps Healthy Lifestyle Strategies Ultimate Guide
Back Pain Relief Secrets
Top 8 Amazing Exercises For Weight Loss
Photo by bruce mars on Unsplash
Images courtesy of StockSnap, Silviariti at Pixbay.com
No comments:
Post a Comment
Please Leave a comment