Static Stretching Techniques; Every day workout Cool down

Static Stretching is a form of physical exercise where a specific muscle, tendon, or muscle group is deliberately flexed or stretched to improve the muscles feeling of elasticity and more achievable muscle tone.   With the result being a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

 

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***Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before and after exercise in order to reduce risk of injury and increase performance

 

stretching can be dangerous when performed incorrectly. There are many techniques for stretching but depending on which muscle group is being stretched , some techniques may be  ineffective or can even end up being harmful even to the point of causing tears, hyper-mobility, instability, or permanent damage to the tendons. , ligaments and muscle fiber.

While there are other types of stretching static stretching techniques are meant a as way for a person to gently release tension after a workout as part of their normal cool down routine, which is an easy exercise that will allow the body to gradually transition to a resting or near resting state.

General Static Stretching Techniques

  1. Never stretch cold muscles. It is most effective after a light warm up or after exercise when muscles are already warmed up.
  2. strive for symmetry.  Focus on bilateral , both sides of the body, flexibility to decrease muscle pains and strains.
  3. Focus on heavily used areas. Stretch muscles and joints that are routinely used at work or play.
  4. don’t bounce. Stretch in a smooth movement , without bouncing! Dong so could cause injury.
  5. Hold your stretch . Hold each stretch for about 10-30 seconds ; in problem areas , you may need to hold longer
  6. Breathe normally
  7. Don’t aim for pain. Expect to feel Tension or a slight discomfort but not pain.
  8. Keep up with stretching. Stretching will produce the most benefits when done regularly . at least 2 or 3  times a week.

 

James Joiner

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