Elongating and engaging a tight or shortened muscle to loosen the fibers and joints improves the range of motion and function.Ģ Page P. Stretching your hamstrings helps prevent injuries while running.Stretching the piriformis muscle and the surrounding muscles in the hip, thigh, and leg can help reduce pain and discomfort. Lean forward from your hips, keeping your back flat and knee straight until you feel a stretch in the back of your thigh. Place one leg on a low stool with your hips and feet facing forward. This stretch is for the back of the shoulder and is particularly beneficial for all athletes of throwing sports such as football, baseball and basketball. Relax your shoulders, bring one arm across your body and hold it with the other arm just above the elbow, pulling gently toward your body. Here are some examples of static stretches. This condition may last up to two hours in activities such as vertical jumps, short sprints, balance and reaction speeds. This is because static stretching may limit your body’s ability to react quickly. Using static stretching as a maintenance stretching program will also help reduce your risk of injury.īut using static stretching in a warm-up prior to an athletic competition may actually negatively impact your performance. Static stretches should be used as part of your cool-down routine to help prevent injury. This is a very effective way to increase flexibility. You should repeat static stretches two to three times each. Static stretching requires you to move a muscle as far as it can go without feeling any pain, then hold that position for 20 to 45 seconds. Maintaining spine flexibility is particularly beneficial for athletes of throwing and hitting sports such as football, baseball, tennis, hockey and lacrosse. This exercise helps keep your spine mobile and flexible. Be sure to move through your trunk and do not force the movement. Keep your feet in the same position and in a controlled manner, twist your torso from one side to the other. Stand with your feet facing forward, as wide as your shoulders, and your arms by your side with a 90-degree bend in your elbows. ![]() Here are some types of dynamic stretching. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness.ĭynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. This form of stretching improves speed, agility and acceleration. Read on for more from HSS physical therapist Leigh-Ann Bramble, PT, DPT, of the HSS Sports Rehabilitation and Performance Center, on the benefits of static and dynamic stretching. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.īoth of these have different purposes and should be used at different times in your workout. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. There are two main types of stretches: static stretches and dynamic stretches.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |