The benefits of stretching can be very lucrative and can keep you limber. It’s the most important thing to do before a workout, everybody knows this but very few people know how to stretch and what to do to help with your workout. There are seven types of stretching you can do. This can make it difficult to know what to do and when. Every type of exercise can benefit from each category of stretching.
Stretching is crucial to your fitness journey. It helps to ensure that your muscles recover properly and can use the full range motion to maximize the potential of your muscle. Stretching can help you achieve many great benefits, including reduced stress, stiffness, pain relief, increased range of motion, decreased risk of injury, better blood flow, circulation, and improved performance. Stretching will improve your flexibility and range, which will make your workouts more enjoyable and help you feel great in recovery.
One of the biggest myths about stretching is that static stretches should be done for at least 10-15 minutes before you start your workout. Static stretching is important, but it can also be detrimental to your workout. It is important to not consider stretching as a warm-up. Stretching a cold muscle could cause injury. Instead of static stretching, you should increase blood flow through cardiovascular training. Then follow that with dynamic stretching to optimize your workout.
Here is a list of seven types and benefits of stretching. These guidelines are intended to provide recommendations, but you can always consult an Apex Fitness personal trainer for help in choosing the right style of stretching for your needs and your workout.
- Static stretching– Stretching the target muscle to its maximum point and holding it there for at least 30 seconds.
- Passive stretching– Similar to static except that your partner or piece of equipment gives you the extra force to stretch the muscles.
- Dynamic stretching Continuous movement patterns that imitate exercise or sport.
- Ballistic stretching This technique is used to stretch specific muscle groups and is typically recommended for elite athletes.
- Active Isolated Stretching – This is the stretching of an isolated muscle group using multiple sets and varying angles. Each set must exceed the previous point, and each set must be held for 2-3 seconds.
- Myofascial Release – This is a series of small, continuous movements backward and forwards. They are usually done by rolling the muscle with a foam roller. This will allow you to release tension and increase blood flow.
- PNF – PNF is a combination of static, isometric, and passive stretching. It creates a high degree of flexibility. Passively stretching a muscle and isometrically contracting it against resistance in the stretched position. Then passively stretching it through the increased stretch position. Only a professional should perform this type of PNF training.
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