Elements of Stretching

There are three factors to consider when determining the effectiveness of a particular stretching exercise:

Isolation
Leverage
Risk

Isolation:

A particular stretch should work only the muscles that are being stretched. Isolating the muscles worked by a given stretch means that there's no worry about having to overcome the resistance offered by more than one group of muscles.

Leverage:

Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If there is good leverage, a person can not only achieve the desired intensity of the stretch but also does not need to apply as much force to the outstretched limb in order to effectively increase the intensity of the stretch. This gives greater control.

Risk:

A stretch may be very effective in terms of providing a person with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consideration. Even an exercise offering great leverage and great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joint (which may result in injury). They may involve rotations that strain tendons or ligaments or put pressure on the disks of the back or contain some other twist or turn that may cause injury to seemingly unrelated part of the body.

Read More: Introduction of Stretching, Benefit of Stretching, Types of Stretching, Ballistic stretching, Dynamic stretching, Active stretching, Passive (or relaxed) stretching, Static stretching, Isometric stretching, PNF stretching

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Introduction of Stretching

Introduction In any kind of exercise/sports, stretching is one of the first things to be implemented in the training program. It is considered one of the fundamental requirements, which must be acquired before getting involved with more sports specific work. Even more, mobility work has become so important that every sport has adopted its own specific stretching regime. Since injuries place a person "out of practice" for a considerable amount of time, they indirectly influence performance. Therefore, the lower the risk of injury, the better the ultimate performance will be. Several studies have found a significant relationship between stretching and injury prevention. Read More: Benefit of Stretching , Element of Stretching , Types of Stretching , Ballistic stretching , Dynamic stretching , Active stretching , Passive (or relaxed) stretching , Static stretching , Isometric stretching , PNF stretching

Static Stretching

Static stretching consists of stretching a muscle (or a group of muscles) to its farthest point and then maintaining or holding that position for about 30 to 60 seconds. There is no bouncing or rapid movement. The person should feel a mild pulling sensation, but no pain. The stretch should be felt in the belly of the muscle and not the joints. Read More: Introduction of Stretching , Benefit of Stretching , Element of Stretching , Types of Stretching , Ballistic stretching , Dynamic stretching , Active stretching , Passive (or relaxed) stretching , Isometric stretching , PNF stretching

PNF Stretching

PNF is an acronym for Proprioceptive Neuromuscular Facilitation . PNF is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by a physical therapist as a method of rehabilitating stroke victims. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscles through its increased range of motion. Read More: Introduction of Stretching , Benefit of Stretching , Element of Stretching , Types of Stretching , Ballistic stretching , Dynamic stretching , Active stretching , Passive (or relaxed) stretching , ...

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