TYPES Of STRETCHING

TYPES Of STRETCHING

What are some of the different Types of Stretches?

 

DYNAMIC or BALLISTIC Stretch? 
Using momentum to stretch.

This type of stretching mobilises joints and the nerves as they travel through muscles and fascia. In mobilising the nervous system, the body is better primed to perform, particularly if you move in directions you will need for your sport. Generally it is better to be a little warmed up, temperature wise, a warm shower can suffice.

PNF (Proprioceptive neural facilitation)?   
Release tension in the muscle by working its opposite, or by contracting it against resistance and then relaxing it.

This is a good type of stretch to do when you are recovering from injury, and there may be some inhibition of your muscles as a result. It can help to gain more range of movement than other stretches. It facilitates a quicker response. You need someone else to push against, a buddy, or use a wall.

STATIC or SUSTAINED Stretch? 
Held near end of range for 30+ secs.

This is the most common form of stretching. So often people strain and effort to get more stretch. Did you know if you just relaxed and breathe into the stretch you will be more successful? It is advised to stretch 5 mins a day 5 x a week for the best results. Yes, each muscle group! This is why Yoga is so useful because it stretches multiple muscle groups at once!

MINDFUL STRETCHING…YOGA
This is where it gets interesting…

There is a 6th sense in the body called Interoception. This is that ‘gut feeling’ you get, or the feeling of hot or cold (different to touch), sensation of the heart beating, and is part of the brain and neural system responsible for pain modulation.

Like in the description above, focus on the areas you are stretching, move to that sweet spot between “effort and ease” and breathe into the area you wish to stretch.

WHOLE BODY STRETCHES
Connective tissue is arrange in ‘slings’ running from head to toe. This arrangement was first discovered by Tom Meyers an anatomist. He has written an excellent book called “Anatomy Trains”.

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