Special project
The Big Stretch
Ekaterina Grebenshikova
Master of Sports in Rhythmic Gymnastics
Master of Sports in Rhythmic Gymnastics
Stretching is a vital component of any workout. In capoeira, stretching helps students to perform high kicks and increase their amplitude. It makes movements more graceful and elegant. Besides that, stretching reduces injury risk and helps to relax the muscles after workout. Many athletes don't pay enough attention to stretching, and some even completely ignore it in their training routine. In this article we'll explain the benefits of stretching and how to perform it correctly and effectively.
Stretching vs warm up
Some people confuse stretching with warm up and this is where contradictions occur. Many athletes perform stretching exercises to warm up their muscles, but, in fact, these are two different exercise groups serving different purposes.
Warm up usually precedes a workout, which distinguishes it from stretching. Warm up is a great way to prepare your body for a workout, to flex muscles and to mobilize joints and bands for a training load. Stretching is a set of exercises which are bound to improve the muscle's elasticity, joint mobility, and general flexibility.
Contrary to popular belief, flexibility doesn't mean being able to perform a split or to throw one's leg over the head. Flexibility is defined as the full range of motion of your joints or the ability of your joints to move freely, which is unique for every person and depends on many factors.
Full range of motion (ROM) is important in every sport. In martial arts, flexible joints ease your performance of a kick or an undercut, because you spend less energy and strain on it. Thus, an athlete with good flexibility doesn't get tired as fast and recovers quickly. Moreover, a person with an increased ROM is more likely to make quicker, more precise movements, and escape from attacks more easily. Stretching exercises for martial arts have their specifics to keep in mind. For those who do martial arts, doing a split isn't enough, they have to stay dynamic while doing a split. This means passive stretching should always come with dynamic flexibility and joint mobility.
A number of anatomical factors influence an athlete's flexibility, such as muscle and connective tissue elasticity. If muscles and ligaments are more elastic, associated joints will be able to perform a full range of motion.
Stretching exercises help to flex the muscles and increase their elasticity. Without stretching, muscles can become rigid, which negatively affects their flexibility. Muscles become stiff as a result of natural aging as well. The thighs and hamstring become less flexible as we age, for example. A sedentary lifestyle also plays an important role, thus, prolonged sitting causes constant tension in back muscles and chronic back pain.
Warm up usually precedes a workout, which distinguishes it from stretching. Warm up is a great way to prepare your body for a workout, to flex muscles and to mobilize joints and bands for a training load. Stretching is a set of exercises which are bound to improve the muscle's elasticity, joint mobility, and general flexibility.
Contrary to popular belief, flexibility doesn't mean being able to perform a split or to throw one's leg over the head. Flexibility is defined as the full range of motion of your joints or the ability of your joints to move freely, which is unique for every person and depends on many factors.
Full range of motion (ROM) is important in every sport. In martial arts, flexible joints ease your performance of a kick or an undercut, because you spend less energy and strain on it. Thus, an athlete with good flexibility doesn't get tired as fast and recovers quickly. Moreover, a person with an increased ROM is more likely to make quicker, more precise movements, and escape from attacks more easily. Stretching exercises for martial arts have their specifics to keep in mind. For those who do martial arts, doing a split isn't enough, they have to stay dynamic while doing a split. This means passive stretching should always come with dynamic flexibility and joint mobility.
A number of anatomical factors influence an athlete's flexibility, such as muscle and connective tissue elasticity. If muscles and ligaments are more elastic, associated joints will be able to perform a full range of motion.
Stretching exercises help to flex the muscles and increase their elasticity. Without stretching, muscles can become rigid, which negatively affects their flexibility. Muscles become stiff as a result of natural aging as well. The thighs and hamstring become less flexible as we age, for example. A sedentary lifestyle also plays an important role, thus, prolonged sitting causes constant tension in back muscles and chronic back pain.
Types of Stretching
Static
The most popular form of stretching: the targeted muscle group is stretched to its maximal point and held in this position. The most important thing is to hold the position about 30-50 seconds and stop if it hurts. This type of stretching is considered safe and can be done anytime after a short warm up.
Dynamic
Stretching is performed by gently moving a particular body part in a controlled swing or bounce towards their maximum range of motion. An exercise is usually repeated 8-12 times. This form of stretching is appropriate for a warm up.
PNF-stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. It is a form of flexibility training that involves both the stretching and contracting of the targeted muscle group. It is often performed with a partner, who helps to contract a muscle against resistance in the stretched position and to stretch it afterwards.
Passive
This kind of stretching is similar to static stretching, except that a trainer or partner provides the force to stretch the muscle and to hold it in a stretched position.
Active
It is performed without any assistance from an external force, but only using the strength of the opposing muscles (antagonist). The challenge is to hold the position during 10- 15 sec. This type of stretching is very common in yoga.
Ballistic
It uses momentum generated by rapid swinging or bouncing movements to force a body to go beyond its normal range of motion. This form of stretching carries a high risk of injury.
When to stretch?
Before workout
Dynamic stretching of the muscles before a rigorous workout improves coordination of movement and prepares the body for training. In this case stretching is usually combined with a warm up. It is important to warm up muscles for 5-10 minutes before stretching. Stretching cold muscles is ineffective and puts them to a higher risk of rupture.
During workout
Stretching during workout or between the sets improves blood circulation and maintains elasticity of muscles, preventing them from becoming stiff. While stretching during a workout it is important to use gentle motions and avoid quick movements. You should never ignore pain. While a mild discomfort during stretching is fine, strong pain is a signal to stop. Correct breathing is a vital part of stretching, as it helps muscles to relax and hold the position. Generally, you should inhale through your nose and exhale through your mouth.
After workout
Stretching is an important part of cooling down after a completed workout. It helps to reduce muscle fatigue, restore normal blood circulation and to speed up recovery. Many athletes and trainers consider cooling down the best time to execute stretching exercises. Meanwhile a popular belief that stretching after workout helps to avoid sore muscles doesn't have any scientific proof.
As with any exercise program you do, stretching should be done regularly in order to increase and maintain muscles' and joints' flexibility. By doing stretching exercises everyday you will increase your sport performance and effectiveness of workouts.
As with any exercise program you do, stretching should be done regularly in order to increase and maintain muscles' and joints' flexibility. By doing stretching exercises everyday you will increase your sport performance and effectiveness of workouts.
By Ekaterina Zakharova
Credits: Tatyana Ermolaeva
Credits: Tatyana Ermolaeva
