Do you consider stretching to be absolutely essential to your regular workout routine? If not, you should. Stretching acts as a bank account for your fitness goals by helping maintain your balance range of motion and stability.
The three basic types of stretches-dynamic, static, and myofascial- all contribute to optimal muscle function.
1. Dynamic stretches require continuous, smooth movement of legs and arms without holding any one position. You can perform these stretches at any point in your workout, but they'll provide the most benefit if you work them in at the beginning or after a warm up.
Example: Hand Walks
Stand with arms at your sides and feet hip-width apart. Bend forward and place hands on the ground shoulder-width apart, keeping them close to your feet without bending your knees. Move hands forward one by one a few inches at a time until you have reached the plank position. Finish by performing the same movement with your feet, bringing them back toward your hands.
2. Static stretches involve holding a stretch position for fifteen to thirty seconds. Each position should stretch the muscle to capacity without causing pain. Holding the stretch aids muscle relaxation by allowing sensory receptors to send signals to the central nervous system indicating that the motion causing muscle contraction has ended.
Example: Walking Stretch
Stand with arms at sides and feet together. Take a step forward with your left foot while bringing your right foot up behind you and grabbing it with your right hand. Your body should remain upright and your right knee should point at the floor while your pull your calf forward with your right hand. Hold the stretch for fifteen to thirty seconds and then repeat on your left leg.
3. Myofascial stretches use body weight to apply pressure to different muscles by sliding body parts over a foam roller. By targeting the fascia membranes surrounding muscles, myofascial stretches produce less tension.
Example: Back Roll
Lie on the floor with fleet planted a foot away from your behind and a foam roller under your upper back. Lift hips and torso off the ground and rest your body weight on the roller. Your arms should be crossed with elbows pointing toward the ceiling so the roller touches your back muscles, but not the shoulder blades. Slowly slide along the roller until it hits the small of your back and then move back to the beginning position.
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1. Don't neglect your leg muscles
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