Each filtering bag Stretching they are a bridge element between a sedentary life and an active life. Thanks to them, muscles can be kept flexible and ready for movement, so it is not something trivial but a fundamental aspect of training for any physical activity. They allow an adequate balance to be maintained between the different systems made up of muscles, joints, fasciae and nervous tissue.
Stretches are not unique but there are different types that adapt to every need and / or athlete’s ability. They can be classified into four types: static, dynamic, ballistic and PNF (Proprioceptive Neuromuscular Facilitation).
The best known are dynamic stretches since they are the most commonly practiced. Is about stretching one or more muscles in a resting position Doing it little by little until reaching a certain position and reaching that point of comfortable tension, hold the posture for between ten and thirty seconds.
When performed through slow movements and at rest, good muscle relaxation, increased blood circulation and a reduction in the sensation of pain are achieved. To the be gentle exercises and prolonged, it is recommended to do them after exercise when the muscles are overloaded. With them it is possible to relax the muscles and the return to calm and recover the normal state.
Types of static stretches
– Assets: In active stretching, the antagonist muscle is stretched without external assistance.
– Passives: The athlete stretches the muscle by taking advantage of an external force on the limb to be stretched. That external force can be a partner, a physical therapist, or a wall.
– Isometric: Muscles are tensed to reduce tension so that the muscles involved force against the stretch.
Benefits
- Improve flexibility
- Increase range of motion
- Promotes blood flow
- Produces muscle relaxation
- Prevent injuries
Precautions
- Studies have found that long-term static stretching decreases activity for up to two hours, reducing power and strength by 30 to XNUMX percent.
- Misuse can increase the risk of injury and reduced performance.
- There are contradictory studies on the risks so it is better to follow the principle of prudence in their execution.