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ADVANCED
STRETCHING
SO MUCH CONFUSION
Stretching causes injuries
The truth – Stretching doesn’t cause injuries. Moving
dynamically whilst there is a lack of stability around a joint
however, can contribute to injuries.
SO MUCH CONFUSION
Don’t stretch before exercise
The truth – The value of stretching before exercise depends
largely on the objective.
If the goal is to restrict involvement of a particular muscle or
facilitate better range of movement, then stretching prior to
exercise can be beneficial if done correctly.
SO MUCH CONFUSION
Don’t stretch after exercise
The truth – Stretching after exercise is only truly beneficial
for the purpose of restoring pre-exercise tissue length or
tension.
For flexibility purposes, any stretching should be done
separately to a more intense or dynamic workout.
SO MUCH CONFUSION
Don’t stretch during exercise
The truth – Stretching during exercise can hinder effective
muscle recruitment if held for too long.
There is no evidence to suggest that stretches held for an
appropriate amount of time represent any risk.
SO MUCH CONFUSION
Stretching slows you down
The truth – Stretches held for over 30 seconds at the full end
range, can hinder maximal muscle recruitment.
However, not all speed work requires maximal muscle
recruitment, meaning this becomes a case by case issue.
SO MUCH CONFUSION
Stretching lengthens your muscles
The truth – The length of your muscle is determined by the
distance between the origin and insertion of the muscle, not
the amount of tension present within it.
If the length of a muscle genuinely increases, it’s the result of
structural damage.
SO MUCH CONFUSION
Stretching makes you stronger
The truth – The research that has propagated this notion falls
into two categories:
The first is typically research conducted on sedentary or
untrained individuals.
The second is research that shows stretching a muscle can
strengthen it’s contralateral counterpart, i.e. stretching the
quads can in some cases help to strengthen the hamstrings.
SO MUCH CONFUSION
Stretching prevents injuries
The truth – Maintaining full, healthy range of motion at a joint
is correlated with improved performance in many cases and
associated with lower rates of injury in others.
Again however, it depends largely on the type of stretching
being performed and the manner of its application.
REASONS FOR
STRETCHING
Restore pre-exercise tissue length
Post-workout increases in tension can be mitigated in 10-15
seconds. Spending any longer than this is typically
unproductive.
REASONS FOR
STRETCHING
Inhibition
Reducing the involvement of a particular muscle can
potentially be acheived by ‘over’ stretching it.
REASONS FOR
STRETCHING
Activation/Facilitation
If a muscles ability to activate/develop is restricted as the
result of dominance elsewhere, stretching the dominant
muscle can provide the lagging muscle with some
opportunity for development.
REASONS FOR
STRETCHING
Flexibility
The most commonly sought benefit of stretching and yet the
least attainable.
Genuine flexibility gains (as opposed to mobility
improvements) are the result of near daily stretching
sessions, typically involving exclusive focus on a muscle
group for at least 5 minutes or more.
STRETCHING LENGTH
Switch-off or Inhibit
30-60 seconds
Restoration
10-15 seconds
Mobility
1-5 seconds
Flexibility
5-10 minutes
Stretches for mobility should be primarily dynamic, with no
fixed position being maintained for longer than 5 seconds.
STRETCHING TYPES
Dynamic
Mobility, Facilitation, Restoration
Ideally involving workout movement patterns
PNF
Flexibility, Inhibition, Facilitation
Targeted as appropriate
Static
Flexibility, Inhibition, Facilitation, Restoration
Targeted as appropriate
Ballistic
Offer little to no advantage
The only exception is for activity that involves
ballistic movement and even stretches for this
should be controlled in nature.