How to properly perform stretch exercises. Stretching

Today it is fashionable to be beautiful and healthy, to have a slender body, which is why sports are so popular. Exists different types exercises for different purposes. For example, some help increase endurance, others help build up, and others develop flexibility. Stretching refers to those types of aerobics that stretch the body, make it plastic and flexible. After all, his main exercises are stretching and flexibility. Therefore, we will talk about this fashionable sports direction.

Clothing for classes

Stretching classes are suitable for every person, since neither age, nor weight, nor features of the figure, nor initial flexibility matter. Regular exercise will do the trick. And the best clothes for sports are modern thermal underwear that does not restrict movement and sits like a second skin. Buying this is not difficult, it can be found in every store. sporting goods or things for active recreation. There is an excellent choice of it on the Internet, in Sportsafe stores, Alpindustriya, Guahoo.

Of course, you can limit yourself to ordinary comfortable clothes: a swimsuit, tights, shorts and a T-shirt, a top and leggings. The main thing is that things do not restrict movement and stretch along with the body. Therefore, the fabric must be elastic, with an admixture of natural fibers (fully synthetic things are not suitable, since they will not be able to absorb sweat). It is desirable that the outfit tightly fits the body: it is easier to see the result achieved.

Separately, I want to say about underwear. Give preference to classic cut models, rather than thongs or bikinis, without decorative elements and lace, sewn from natural fabric. Bra - sports or pitted model. Give up jewelry, jewelry, take off your shoes. It is better to do it barefoot or in ballet shoes.

What do stretching classes give?

First of all, they cheer up. But this is not all that you can get from the classes. Stretching improves lymph circulation and blood flow, restores muscles, relieves pain that arose as a result of nervous tension and stressful situations. Training can slow down the aging of the body as a whole, maintain the elasticity of tissues and muscles, and improve posture. But the positive effect will be only if you do it correctly, observing precautions, increase the load gradually.

A few nuances

Performing and flexibility, you should consider the following nuances:

You can stretch as long as there is no pain.
During stretching, you should hold the pose, but it is forbidden to spring.
It is necessary to breathe correctly, not to delay or accelerate the rhythm of inhalation and exhalation.
The best result will be if stretching exercises are performed after physical activity.
During stretching, it is worth observing in turn, that is, tensing and relaxing the muscles alternately. This relieves them of fatigue, restores strength.
Do not engage in stretching if there are contraindications, therefore, before starting a workout, you should visit your doctor and be fully examined.

Only in this case, after stretching, you can leave the best reviews. Otherwise, classes will not give you pleasure, but will hurt.

Stretching is not aerobics

Stretching cannot be called aerobics in the truest sense of the word. After all, aerobics was born in the West and is aimed at combating overweight, associated with the formation slim body with ideal settings. The tradition of stretching the body originates in the East, and its purpose is to improve the body as a whole. Elements of it have a place in yoga and martial arts. Stretching classes will enable a person to calmly sit on the twine, increase the plasticity of the arms, legs, neck, back, joints. That is why gymnastics cannot exist without it.

and its types

Today, there are five types of stretching. Let's dwell on each of them in detail.

What do people say?

Many people are satisfied after stretching: reviews say that they not only improved the flexibility of the body, but also became more alert, more energetic and even lost weight. Stiffness disappears somewhere, movements become light and smooth. But the most important thing is that a person, having reached a new limit, begins to believe in his own strength, to be proud of himself. And this is the strongest motivation for further growth. In addition to this point, stretching (photo can be seen in our article) is a good base for other sports where agility, flexibility and endurance are important. But if a person does not plan to play sports on professional level, then for himself he will still do very well by stretching his own body.

First steps

Before we teach stretching lessons, we want to give beginners a couple of tips. First you need to set yourself a goal. It can be simple maintaining a figure, losing weight, developing flexibility. And then calculate the number of workouts. For example, three or four times a week is enough to keep the body in good shape and shape. Recommended for weight loss daily exercise. You can train at any convenient time and in any place. It is optimal to perform exercises after charging or after training in another sport (when the body is warmed up).

To begin with, it is recommended to repeat each exercise two to three times, maintaining the pose for up to five seconds. Over time, the hold time and the number of repetitions increase. But each lesson should not last longer than thirty minutes, while you should carefully listen to yourself. And most importantly: you need to train regularly, while maintaining a good mood.

Doing exercises

So, the preparation is over: we already know how to train, comfortable clothes for classes have been chosen. It's time to start the stretching lesson.

We do It is necessary to stand up straight and put your feet shoulder-width apart. Putting your right hand on your waist, grab your head with your left hand and lean to the left. It is necessary to withstand fifteen to twenty seconds and return to initial position. Now it's time to change hands. The number of repetitions is eight times.

For the back. Lean against the wall with your back and lean on your hands. Now slowly sit down, sliding your hands down, but your back should remain straight. Hold the position for twenty seconds, repeat five times.

Stretch the arms and legs. It is necessary to straighten your arms. Now pull forward left hand and take your right leg back. Keep limbs parallel to the floor. Hold this position for at least ten seconds and change your hand to your right and your foot to your left. Repeat each exercise six times.

For the stomach. Lie on your stomach, bend your legs and grab your ankles with your hands. Now raise your legs, feel the tension in your lower back. Hold for twenty seconds, rest a little and repeat seven more times.

Instead of an afterword

To check the effect of stretching for yourself, read the reviews a little, you need to at least try to do the exercises for a while. And only then make sure that it is very good workout, which has a beneficial effect on all muscle groups and joints.

Stretching the body is suitable for everyone and has only positive aspects. After all, stretching exercises are as close as possible to natural movements, so they do not cause even the slightest inconvenience. Good luck in all your endeavors!

Learn fitness skills various types sports, hone skills and attend fitness clubs has become the norm for most modern people; we do it to keep our figure.

Description of financial practice Stretch

Stretching is not aerobics, but a balanced set of many stretching exercises that everyone needs and, first of all, they are very useful.

Benefits Stretch provides modern program not only quantitative, but also qualitative.

Advantages

personal discipline develops;
muscles relax, tension and stress are relieved;
improves symmetry and posture;
increased physical fitness;
reduces the risk of lower back injuries (prevention of disc displacement);
getting rid of muscle cramps.

Exercise groups

for one muscle group (isometric exercises)
for several muscle groups (isotonic exercises)
for muscle elasticity (stretching exercises)

Reset overweight You can use this gymnastics without much effort.

All exercises are performed in certain poses. The skin becomes tightened, wrinkles noticeably disappear, annoying cellulite gradually disappears, and the necessary muscles and muscles become more elastic and elastic.

Benefits for muscles and spine

All muscles are worked out, even those that have never been developed;
In various parts of the body, tension and pain disappear due to the removal of muscle and nerve blocks;
Stimulation and activation vascular system, preventing atherosclerosis and thrombosis;
The body acquires mobility, flexibility, and all cells are actively rejuvenated;
The posture becomes straight and toned, and the person becomes slender;
The mood improves and a feeling of comfort appears;
In women, the PMS syndrome disappears;
Pain in the lumbar region stops;
Promotes healthy and sound sleep.

Benefits for Beginners

Exercise improves blood flow to the brain and body tissues, increases concentration, prevents lethargy and fatigue, activates and reduces tension from the heart.
Flexibility appears in the body, movements improve.
There is an ability to improve balance.
Stress is reduced if you breathe evenly during training.
Muscle fibers relax and warm up.

Level of training

There are no requirements for doing stretching fitness training. They can be started by both beginners and professionals.

Stretching steps:

Warm-up movements to warm up all the muscles of the body;
Development of flexibility;
Stretching;
At the end, relaxation of all muscles;

Stretching rules:

Exclusion of jerks;
For each sprain - 30 seconds;
Do not exceed efforts to avoid discomfort;
With severe pain, stop exercising;
The beginning is only from 3 seconds, then - the increase in the load is gradual;
Breathing is even and correct;
Warm up and stretch.

Exercises for beginners

Stretch to a certain limit, which will show itself as pain. If there is pain, then the limit has been reached.
After aerobics or physical education, it is better to start stretching. Muscle elasticity will increase significantly.
No need to hold your breath, it must be even.
Relax after training, do not cause muscle strain

Dress

Clothing should not interfere with movements and limit them - this is main principle training process. The form is free and sporty, can be in the style of oversize, which is comfortable to wear and stretches well and does not hinder movement. The composition of such clothing may include elastin, polyester and natural thread.

It is important to pay no small attention to underwear: it can be a decisive nuance in stretching exercises. It is better to choose underwear without seams, stones and decorative elements. Various decorations can interfere with the convenience and correct stretching. It is better to collect long hair in an elastic band.

Top: T-shirts, tops, tank tops

Bottom: trousers, leggings, breeches

Clothing should not be hot, but should keep warm. Shoes can be sporty and soft: shoes, ballet flats, sneakers.

The average time to complete the exercises is about 30 minutes.
Each individual exercise takes 2-5 minutes to complete.

Types of training

Static - for beginners, performed smoothly and slowly;
Active - stretching passive muscles;
Dynamic - for people with poor physical fitness;
Isometric - tension, stretching, relaxation and fixation of muscles;
Ballistic - performing fast and sharp exercises;
Proprioceptive - restoration of mobility of injured muscles after operations and other injuries;

Precautionary measures

Before you start training, you need to thoroughly warm up all the muscles so as not to damage them.
Stretching should not consist of any sudden movements. They should be done carefully, slowly, and gradually.
Breathe deeply and gently increase the stretch itself.
Loosen the pressure and pull the muscle less strongly if you are in constant, very severe pain. This will help you not to break the ligaments, since there is no need to cause discomfort to yourself. If they break, you will have to stop training for a while to recover.
One way or another, slight pain will be present, it signals that your muscle is simply stretching and developing.

Contraindications for training

Recent dislocations and fractures;
Exacerbations and chronic diseases of the joints;
hernias;
Spinal instability and severe curvature;
Vascular diseases such as: thrombosis, thrombophlebitis, atherosclerosis, dilated veins;
Slopes are prohibited in hypertension;
Twisting exercises are prohibited for osteochondrosis;
After strength training active stretching should not be done.

This Stretch program is practiced for fitness and.

Stretching is a system of exercises, the main purpose of which is to stretch the ligaments and muscles, as well as increase the flexibility of the body. The name of this direction of fitness is borrowed from in English: the word Stretch in translation into Russian means "elasticity, stretching."

Contrary to popular belief, stretching is not just an opportunity to sit on the splits. There are a large number of exercises aimed at stretching the muscles of the neck, arms, back, legs, as well as techniques aimed at increasing joint plasticity and stretching. deep muscles. Stretching is an integral part of the complex recreational gymnastics, is included in the anti-cellulite program, and in addition, it is necessarily used during the training of athletes in many sports.

During exercise, short-term muscle tension alternates with relaxation. Due to this, it becomes possible to relieve excessive tension from the muscles, restore strength and relax in a matter of minutes. An important point is that when changing the intensity of loads and using various types of stretch marks and their combination, almost all muscle groups are involved in the process.

A significant advantage of stretching is its proximity to natural movements. Think about it: when we wake up from sleep, there is nothing more pleasant than a good stretch. It's just as nice to do it after a long sedentary work: when we stretch, drowsiness and fatigue leave our body! By stimulating the work of muscles during stretching, stretching exercises improve joint mobility, increase the elasticity of tendons and ligaments.

Benefits of stretching

Before making the final choice in favor of stretching, you must understand exactly what benefits it will bring to your body. So:
stretching is able to have a stimulating effect on the circulation of lymph and blood in the body;
stretching exercises that are included in the final part training session, allow the muscles to recover due to the return from the contracted state to the original length (at rest);
Stretching exercises help the muscles to relax. With their help, you can reduce all kinds of pain caused by nervous tension or stress;
stretching can slow down a number of processes associated with aging;

Moreover:
with regular training aimed at stretching the muscles, they (muscles) retain their elasticity, are supplied with high quality nutrients and blood;
stretching exercises are effective means reduction of mental stress;
Stretching helps to improve posture by improving the condition of the muscular system), but it will also give you a feeling of flexibility, harmony;
stretching is the main part of training aimed at reducing pain during menstruation;
this type of load is effective in the fight against salt deposits, serves as an excellent means of preventing the development of osteoporosis and hypokinesia (due to premature decalcification and aging of the bones).

Rules to be observed during stretching:
1. Before you start stretching the muscles, you must definitely warm up. Most best option: 10 minutes of intense exercise aerobic exercise(jumping, running, dancing, exercise bike).
2. When stretching, strictly observe a certain limit inherent in you. You should be accompanied by a feeling of relaxation, and the sensations should be exceptionally pleasant. If you feel pain, it means that the range of motion exceeds the norm for you. That is, the rule is as follows: it is better to “under-tighten” than to pull too hard.
3. In no case do not spring, it is better to do "holds".
4. The duration of each stretch pose should be between 10 and 30 seconds. During this time, any, even a small tension, should disappear. If the tension is not relieved (this happens when the stretch is too strong), in order to achieve the desired pleasant sensation, it is required to loosen the stretch.
5. Save stable position when doing exercises.
6. When you do any exercise, try to focus your attention on the part of the body that is being stretched. This will help you feel better.
7. Optimal time for training - immediately after walking or some other form aerobic workout, i.e. after loading. In addition, since stretching has the property of removing excessive muscle tension, it can be used to improve well-being and improve mood.
8. When you do the stretching exercise, remember to breathe properly. An indispensable condition: do not hold your breath, but do not rush to exhale. It is best to breathe at a normal pace, calmly, and during the break between exercises, you can take a deep breath and exhale completely.
9. Anyone who is allowed by doctors to do general physical training can do stretching.

Types of stretching

There are 5 types of stretching:
Static stretching involves rather slow movements, during which you need to take a specific pose and hold it for 10-30 seconds. Muscles that are stretched can be tense constantly or occasionally. In general, this is the classic version of stretching, from which this whole direction of fitness has gone. Static stretching is the most effective for strengthening and stretching muscles.

slow stretching – great option for a warm-up, they are done at an extremely slow pace. With the help of slow stretching, you can achieve stretching of the muscles to the maximum possible length.

Pair stretching performed with a partner who acts as a counter to the stretch.

Dynamic stretching - these are smooth (by no means sharp) slow springy movements. Finishing the exercises, it is necessary to linger for a few seconds at the highest point of stretching.

Ballistic stretching (in other words - mahi) is an active type of load. It involves swinging legs and arms, as well as flexion and extension of the torso with great amplitude and speed. With ballistic stretching, certain muscle groups are lengthened by a short time. Their lengthening continues as long as the flexion or swing lasts, while the speed of stretching corresponds to the speed of the bends or swings.

What to look out for

If you're only going to be training to keep fit, three to four times a week will suffice. If you want to remove some figure flaws, show more diligence, and everyday exercises will help you achieve the desired result.

You can practice at any time of the day, choose the most convenient for you.

Stretching will bring tangible results only if it is combined with other types. physical activity. Stretching exercises can be done after morning exercises.

For those who have not been involved in physical education and for whom stretching exercises are not easy, you should start with two or three repetitions of each exercise, while maintaining the pose should be no longer than three to five seconds. As training increases, bring the number of repetitions in one lesson of each exercise to ten, while the duration of holding the pose should be up to 15 seconds. The maximum duration of one workout is 30 minutes. In general, you should listen more carefully to your own feelings and independently select the number of repetitions of a particular exercise and the duration of the workout, depending on your mood and well-being.

Most importantly: training should be regular and cause positive emotions!

If you have been stretching, Leave a review about your successes.

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange individual lesson for stretching, first do a few exercises:

Joint warm-up: twist the joints, make tilts and turns of the body.
5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With these exercises, you will be able to arrange self-study on stretching and well stretch all the muscles of the body. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on right side head, but don't push too hard.

right hand put it on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that back sides the hands touched the floor, and the fingers were directed towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. With your right hand, grasp the rack high above your head, move your pelvis to the right and down, stretching the entire right side body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist to the side right leg.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Stretching is one of the most underrated forms of fitness. Most often it is associated with simple exercises, such as “lean forward and touch your toes with your hands”, so its value is often underestimated, depriving yourself of the benefits of such a warm-up.

In the process of growth and aging, changes occur in muscle tissue. Incorporating stretching into your regular workout schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.

In addition, stretching helps to achieve:

Increase joint flexibility
Improved circulation in muscles and joints targeted by stretching exercises
Increased energy levels as increased blood flow brings in more oxygen and glycogen
Improvements in motor coordination
Increases in speed and strength

There are seven different types of stretching exercises and although some of them overlap and some are part of the standard training complex, so they are nothing new, but it's better to take a closer look at them and figure out what they do.

Active stretching

Leg swings to the side, a typical element of active stretching

In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (primary movers). To hold the body in the desired position, the agonist muscle groups have to tighten, while the antagonist muscles begin to stretch. For example, a stance characteristic of martial arts in the position of a side kick promotes stretching of the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during impact.

The effect of active stretching is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position needs to be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10-15 seconds.

Active stretching is widely used in yoga. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.

Passive stretching

An example of passive stretching is the well-known twine

Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of an external force (with the help of a partner). If training is performed without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.

An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Studies have shown that passive stretching is ideal for muscle recovery after injury, as it is done gradually and requires some time for each position.

Static stretching

Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions that require tension, but do not cause discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regularly performed warm-up in various sports, since the body is not subjected to extreme stress during static stretching. This has led to the misconception that stretching should be done during the warm-up to prevent sports injuries, and that stretching improves athletic performance.

In 2013, in three unrelated research projects This issue has been considered from different points of view. In the first study, published in the Scandinavian Journal of Medicine & Science in Sports, it was found that the inclusion of static stretching in the warm-up complex reduces muscle performance and causes instability in their work, which can lead to an increase in injury rather than reducing it.

A second study published in the Journal of Strength & Conditioning Research found that static stretching performed as part of a warm-up resulted in an immediate reduction in muscle performance. These findings were supported by a third study published in the same journal, which found that the long-term benefits of pre-workout static stretching exercises were marginal at best.

Isometric stretching

An example of isometric stretching: “pushing the wall”

Isometric stretching is a type of stretching in which resistance is involved. muscle groups caused by isometric contractions stretched muscles. Examples of isometric stretching: “wall pushing” for warm-up calf muscles, leaning forward, putting your foot on the bar and trying to reach your head to the knee, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.

There is some evidence that isometric stretching performed over a long period of time contributes to the development of muscle hypertrophy (increase in volume). This is due to the fact that in this type of stretching, the resistance of muscle fibers is involved.

Dynamic stretching

In dynamic stretching, weak swings are used, with which the body and limbs make full complex movements. Since dynamic stretching increases the speed of the exercise gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.

For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching improves performance in sprinters and other hard-training athletes.

Program for dynamic stretching from the site darebee.com (Clickable picture)

Dynamic stretching training program

Another study published in 2012 in the Journal of Sports Science and Medicine compared the benefits of dynamic versus static stretching for high-intensity athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that best results can be achieved by making a mixed warm-up complex.

Ballistic stretching

Ballistic stretching is a type of stretching that uses jumping and jerky movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.

For exercises on ballistic stretching you should not start without an adequate warm-up, as when doing them, your body goes beyond the comfort zone. The use of ballistic stretching as a warm-up is unacceptable. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts in order to increase the comfortable range of motion and increase the flexibility of the body.

Research ballistic exercises show that when performed after the main workout or as an independent complex, they help to increase the range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.

PNF stretching

PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide a significant increase in flexibility.

A study published in the journal Animal Science found that stretching (including PNF stretching) after a moderate-intensity workout helped promote growth. muscle mass resulting in an increase in muscle strength and size.

As for the warm-up complexes, PNF-stretching is more suitable for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This makes it possible to achieve an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenic inhibition, reciprocal inhibition, stress relief, and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.

When is stretching necessary?

If you use stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be practiced as an independent training complex, performed on a specially allocated day.

The bottom line is that stretching is definitely needed and will always help to achieve better results, but you should carefully choose when to do it and what kind of stretching to prefer. Nobody forbids you to do various exercises on stretching, and not just stick to one particular type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.

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