Most people have muscular imbalances because of repetitive daily movement patterns. An imbalance occurs when another muscle takes over the job of a primary muscle. This places undue stress on the body causing muscles to become tight and week, and causes stiffness and poor movement of joints. The best way to correct this is through static stretching.
No matter what your fitness lever or your age, you can benefit from static stretching. Stretching will improve neuromuscular efficiency, improve joint range of motion, and improve the overall function of muscles. This helps to prevent injury and relieve pain.
You can perform static stretching exercises during a warm up or cool down or both. During a warm up, stretching prepares your muscles for the activity and prevents injury. Stretching after a workout increases flexibility, improves joint range of motion, and aids in muscle recovery after a workout. It also prevents and reduces muscle soreness after intense workouts.
If you lead a sedentary lifestyle or you don't exercise, it is even more important that you perform static stretching and flexibility exercises. Only stretch to a point of slight tension and hold the stretch for at least 30 seconds.
There are different forms of flexibility training, including static stretching, active stretching, dynamic stretching, and self myofacial release with a foam roller. Static stretching is the most common type of stretching seen in fitness today. It involves taking a muscle to a low point of tension and holding that stretch for a minimum of 20 to 30 seconds. This allows lengthening of the muscle being stretched by contracting the opposite muscle. This type of stretching is a great way to correct muscle imbalances.
SMR or self myofacial release is also a great form of corrective stretching to address muscular imbalances and can be combined with static stretching. This technique uses a foam roll to place pressure on "knots" or sensitive areas of a muscle. The pressure increases blood flow to the area and straightens bundled muscle fibers, which leads to lengthening of the muscles. This can be done by rolling on a foam roll and holding on a sensitive area until the sensitivity is reduced.
Active and dynamic stretching is another form of stretching which should be formed only as a warm up or before a workout. You can cool down with some static stretching. They require holding stretches for only a short duration and several repetitions. Yoga is a form of active isolated stretching.
Improving your flexibility and performing some static stretching exercises will not only feel great but will improve your posture, reduce your risk of injury, relieve pain, counteract aging, improve muscle recovery after workouts and reduce stress. - 15255
No matter what your fitness lever or your age, you can benefit from static stretching. Stretching will improve neuromuscular efficiency, improve joint range of motion, and improve the overall function of muscles. This helps to prevent injury and relieve pain.
You can perform static stretching exercises during a warm up or cool down or both. During a warm up, stretching prepares your muscles for the activity and prevents injury. Stretching after a workout increases flexibility, improves joint range of motion, and aids in muscle recovery after a workout. It also prevents and reduces muscle soreness after intense workouts.
If you lead a sedentary lifestyle or you don't exercise, it is even more important that you perform static stretching and flexibility exercises. Only stretch to a point of slight tension and hold the stretch for at least 30 seconds.
There are different forms of flexibility training, including static stretching, active stretching, dynamic stretching, and self myofacial release with a foam roller. Static stretching is the most common type of stretching seen in fitness today. It involves taking a muscle to a low point of tension and holding that stretch for a minimum of 20 to 30 seconds. This allows lengthening of the muscle being stretched by contracting the opposite muscle. This type of stretching is a great way to correct muscle imbalances.
SMR or self myofacial release is also a great form of corrective stretching to address muscular imbalances and can be combined with static stretching. This technique uses a foam roll to place pressure on "knots" or sensitive areas of a muscle. The pressure increases blood flow to the area and straightens bundled muscle fibers, which leads to lengthening of the muscles. This can be done by rolling on a foam roll and holding on a sensitive area until the sensitivity is reduced.
Active and dynamic stretching is another form of stretching which should be formed only as a warm up or before a workout. You can cool down with some static stretching. They require holding stretches for only a short duration and several repetitions. Yoga is a form of active isolated stretching.
Improving your flexibility and performing some static stretching exercises will not only feel great but will improve your posture, reduce your risk of injury, relieve pain, counteract aging, improve muscle recovery after workouts and reduce stress. - 15255
About the Author:
Gina Gardi is a certified personal trainer through NASM and is the owner of a Strength Training Website which offers free workout plans and general fitness information. Visit the website for sample Stretching Flexibility Exercises that include static, SMR with foam roll, and active stretching. It includes illustrated exercises and detailed instructions.
