Stretching is the set of exercises to improve muscle lengthening and involves more than the muscles tendons and joints.
First we must say that there are two types of active and passive stretching:
- Active stretching: when the subject apply strength elongation — contracts the muscles in order to lengthen the others;
- passive stretching: when a second subject or an external force applied to the end of the stretch.
With that said let’s see what stretching modes exist and in what contexts they apply:
- static stretching: stretching muscles takes place gradually, with a final surge which is kept for approximately thirty seconds, but the duration may vary depending on the subject.
Thanks to this gradual application you can prevent reflex, stretch (i.e. an involuntary contraction of the muscle itself as a response to rapid elongation) and reduce the chance of injury, always provided that it is running properly and not run too intense and prolonged gestures for their skills.
This type of stretching is suitable for all categories of people, from beginner to advanced athlete to improve their flexibility. A typical example is the action of touching your toes, sitting on the floor with legs extended.
- Ballistic stretching: it is a movement of momentum, much like a bounce, where the peak of elongation is not preserved. The tradition wants him under clerk in pre-workout; However risky action because of the high probability of injury, especially in cases of structures subjected to high volume training or previous trauma.
In fact, their muscles because of fast motion, may not immediately lengthen, remaining contracts and therefore causing a muscle strain. An example of ballistic stretching is, as before, the action of touching your toes, but by deeper progressive impulses.
- dynamic stretching: is a type of functional movement, designed to prepare the subject to a specific activity. This type of exercise, not intended to isolate individual muscles, but focuses on complex movements in order to improve mobility, simulating typical gestures of specific sport or activity. Rather actively moves a second joint range of motion (ROM) required in real effort.
This definition might suggest that stretching ballistic stretching and dynamic are the same thing, but no: the latter has a range stretching more controlled and not submit to intense outbursts joints as in the previous case, the muscle is partially extended, without the risk of injury.
For these reasons the dynamic stretching is widely used in heating of specific athletes. An example is the knee lift, while walking or running very slowly, to simulate the movement of the joint during a race.
- Proprioceptive neuromuscular facilitation (PFN): is a passive movement, performed with the aid of a second person or with a machine. Consists of a slow and progressive muscle stretching, just like the static stretching. Unlike the latter outside help allows easier muscle relaxation, and increased flexibility. There are two techniques:
- Hold and release: perform a passive stretching (with the help of a buddy), until a consistent peak to the point where you feel the first annoyances, hold for about 10 seconds. At that point the person makes a voluntary isometric muscle contraction, as if he wants to oppose the boost, for about 5 seconds. Finally you release muscle and repeats the movement, though the maximum range of movement possible.
- Contract and release: start with a pre-passive stretching as in the previous case, up to the first sensations of discomfort, for about 10 seconds. Next, place an isometric contraction, making a concentric contraction, returning to the starting position, despite the resistance of the companion. Finally you release your muscle and stretches to the maximum possible point, for about 30 seconds.
“If you spend too much time to warm up, you lose the race. If you don’t heat up at all, it may happen that not even going to finish. ” (cit.)
