It is key to stretch our 600 muscles within their elastic limits as little as 2 to 3 times a week to keep them moving.
Animals like wolves, cats, and dogs have been observed stretching upon waking and before hunting or fighting without being told by any physios or pilates instructors. Thus, it makes sense why stretching is a warm-up activity of sound fitness programs and physical therapy treatment plans.
● Do mild stretch.
● Setup a daily stretching regimen.
● Follow a consistent stretching routine.
● Let the muscle flexibility naturally increase over time.
● Make sure you’re feeling only mild discomfort when stretching.
● Start a stretch from 10-30 seconds. Gradually build the time of holding a stretch.
● Don’t over-stretch.
● Never stretch a cold muscle; it’ll cause injury.
● Never hold your breath when stretching.
● Never force a stretch.
● Avoid any sudden jerky stretches.
● Don’t stretch to the point of pain.
● Don’t bounce at the end of the stretch; it’ll cause the muscle to tear.
The 4 types of stretching:
4#Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Choose a target muscle.
Flex the agonist muscle (the muscle that produces a targeted movement through flexing), or antagonist muscle (the muscle that coordinates on the opposite side of the stretched muscle).
Hold the position for 10 seconds until you feel your target muscles stretched.
An example of active stretching would be stretching your hamstrings muscles. For this, lie on your back, lift your leg straight to the ceiling.
Passive stretching requires you to remain in a static position without using any force to stretch. An external factor like your personal trainer, gravity, or object offers that force to stretch your muscles.
Place the towel roll under your neck.
Tip your chin.
Stay in that position for 5 or 10 minutes.
If you work on a computer with a neck strain, performing daily neck-stretch can relieve your neck muscles.
Repeat twice a day.
Stand on your left leg.
Pull the right leg towards your back.
Hold the position for a few seconds, then switch the legs.
Repeat three times a day.
Sit on the floor.
Bring the feet soles together close to your pelvis, putting your knees down on the sides.
Stay in the position for 5 seconds.
Repeat the stretch 4 times a day.
Lie down and place the rolled towel under the shoulder blades.
Rest your arms at a 45-degree angle on the floor.
Repeat twice a day.
Sit straight with your legs stretched in front of you.
Lean back on your hands.
Take a deep breath.
Your arm, chest, shoulder, and upper back muscles should stretch.
Hold the position for 30 seconds.
Repeat 5 times a day.
Muscles and joints go through a full range of motion during dynamic stretching.
An example of dynamic Stretching would be the Reverse Lunge with a Twist.
Step forward with a 90-degree angle of the right leg.
Your left knee should be parallel to the ground.
Twist your torso to the left.
Stand up and repeat on the other side.
Step backward with your right leg and twist it parallel to the ground.
Plant left leg on the ground in a 90-degree position.
Twist your torso from right to left.
Continue for 50 meters.
1#Lunge with a Twist
2#Knee to Chest
4#Hip Stretch With A Twist
6#Jump Squats (Advanced)
7#Jump Lunges (Advanced)
PFN is an improved form of flexibility training, involving the contracting and stretching of muscles.
An example of Proprioceptive Neuromuscular Facilitation would be stretching the hamstrings and quadriceps in the leg and biceps and triceps in the arms.
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