Stretching is a common activity. Not only humans but also animals do stretching. It’s very important to stretch and warm up the body before exercise or sports. Because if we do not stretch and warm-up, severe pain may occur in our bodies after training.
So it is better to stretch before training. Doing stretch and warmup raises our body temperature. As our body temperature rises, injuries are less likely to occur during training. For example, if we do not do a warmup, it will give us great pain even if our leg bends slightly during training.
But if you do a warmup and stretch, there will be no major pain in the leg. The reason is that our muscles are already accustomed to enduring difficult vibrations. It is important to warm up and stretch to avoid injuries during training.
Warmup Definition (“To Prepare For Physical Exertion Or a Performance By Exercising Or Practicing Gently Beforehand”).
warmup also very important for athletes. Warmup helps to improve your mobility and range of motion. Warm-up also increases the lubrication of our joints. The main purpose of warmup is to achieve the PAP(post-action potential).
Now I do not want to confuse you, so we will see all the information about warmup in another post in full description.
Here Are Two Variants Of Basic Stretches
A dynamic stretch is doing with small movements. (ex.lunges). There are two types of dynamic stretches.
An active stretch is something we do, without a partner to help.
*Passive Stretching(Ballistic Movements)
A passive stretch is done with a partner for help. Ballistic movements(slightly risk) are an alternative to other stretches.
Let’s see what are the types of dynamic stretching.
- Arm across Chest
- Full Arms Circle
- Shoulder Twists
- Side Bends
- Hip Rotations
- Leg Swing(side to side)
- Leg Swing(front & back)
A static stretch is the practice of standing in one place without any major movements.
Let’s see what are the types of static stretching.
- Calf Stretch
- Back Stretch
- Hamstring Stretch
- Shoulder Stretch
- Side Stretch
- Quadriceps Stretch
Apart from all these, there is a special variant. That is PRE-CONTRACTILE stretching. These pre-contractile stretches always need a partner. Because we can not do all the stretches in the pre-contractile alone. We need someone to resist. This is a basic movement.
But an important type is PNF(Proprioceptive Neuromuscular Facilitation). Our muscles adapt to the movements we make. Our muscles will not adapt if we do not make any movement. Our body practices what we do. The more movements we give to our body, the healthier our body will be.
These stretches will prevent injuries, especially in sports like running and sprinting. But at the same time, overstretching can lead to injuries. Can we stretch now or not and think about how to choose? You might think that. well, if flexibility is important to you, then the athlete should do STATIC stretches before training.
But if you want to improve your performance, that is basketball, jumping, or running, you must do those athletes’ dynamic stretches before training.
If you want to improve the range of motion, you can do all kinds of stretching. But if performance is not to be affected, it is better not to do static stretch before a workout. But if the dynamic stretch is done before the workout, the performance will not be affected. Do a static stretch after the workout is over. Let me tell you some stretching exercises.
- Quad Stretch
- Toe touches
- Side to Side Lunges
- Cat-Cow Posing
- Oblique Stretch
- Shoulder Stretch
- Neck Stretch
- Bicep Stretch
The body needs exercise to stay healthy, and exercise requires warmup and stretching to do it properly. So do stretching and warmup. Stretching should be done before the workout, in the middle of the workout, and after the workout.