What is the best stretching workout program? Before I answer this question, let's review the different types of stretching. Don't worry. I won't go into a deep dive, but a primer is necessary for you to understand how I got to my response.
There are 7 different types of stretching. These are and not listed in any particular order:
Ballistic stretching
Dynamic stretching
Active stretching
Passive stretching (relaxed and can be active or static)
Static stretching
Isometric stretching
PNF stretching
When do we use these types of stretching exercises?
Dynamic Stretching
Dynamic stretching is most important before physical activity, while static stretching is most important after physical activity.
Dynamic stretching helps prepare the body for exercise and decreases risks for injuries. Essentrics is a dynamic stretch and strength program. It includes PNF stretching as well. Dynamic stretching involves moving the muscles through a full range of motion without anything more than a brief pause in any one position. It also involves moving parts of your body gradually increasing reach, speed of movement, or both. Yoga, even though it is not a fitness routine, combines dynamic and static stretching exercises.
Static Stretching
Conversely, we use static stretching to help the body cool down after exercise and maintains flexibility.
Ballistic Stretching
Dynamic stretching is not to be confused with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists, as in Essentrics.
PNF Stretching
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation.
Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. The most common PNF stretching techniques are:
The hold-relax (contract-relax)
The hold-relax-contract
What is the best stretching exercise program?
You should consider choosing one that fits your fitness and health goals. For example, an Essentrics program works the entire body in every class. Because it is a dynamic workout and includes strength training, the program is good for every fitness level and pro athletics.
However, if you need to pick one, then go for the dynamic stretching!
Go for dynamic stretching over static stretching
Whether you’re lifting weights or going for a run, dynamic stretching is a more beneficial warm-up exercise than static stretching. While a static stretch, such as touching your toes may help you feel loose, dynamic stretching better prepares your body for the different types of movement you will use in your upcoming workout.
Ideally, we should include a variety of activities in our lives. Yin yoga, a passive practice, targets your deep connective tissues, like your fascia, ligaments, joints, and bones. It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body. Because you’re holding poses for a longer period of time than you would in other traditional types of yoga, yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you how to breathe through discomfort and sit with your thoughts.
What are the benefits of a daily Stretch and Strength program?
Stretching regularly offers us many benefits. These exercises will help to loosen the muscles and increase your range of motion. When we stretch often, it greatly improves our physical well-being and helps to offset the effects of ageing on our body!
Stretching Exercises To Do Everyday
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