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Stretching Techniques – The Effective Moves to Try Out

Stretching techniques are of four types, among which static type is the most preferred one. For effective results, the muscles have to be elongated for 15 to 60 seconds until a mild discomfort is felt. After work outs, stretching should be practiced as it will relax all the muscles involved.

Stretching TechniquesPHOTO BY FLICKR.COM/78428166@N00/

Stretching Techniques - The Popular Static Method

Stretching involves the elongation of muscle groups in order to revive its flexibility and elasticity. If performed incorrectly, stretching can be harmful and can lead to the extent of permanent damage to these muscle groups, hence certain stretching techniques have to be followed. There are four basic techniques like static, ballistic, dynamic and proprioceptive neuromuscular facilitation. Static type is the most recommended among the stretching techniques as it involves stretching and holding the muscles until a mild discomfort is felt. Dynamic type imitates certain exercises in a controlled manner. The oldest is the ballistic technique which involves bouncing movements and is not recommended as it has safety concerns. Proprioceptive neuromuscular facilitation technique involves a partner with the participant.

Proper Stretching - To Obtain Better Results

Stretching the muscles to the maximum point where pain is not felt is considered as proper stretching. The maximum point a muscle can be stretched depends on the individual and his body flexibility. After every work out, it is necessary to stretch the muscles as some exercises cause injuries to the muscles leading to pain. The pain may be at a different spot in the body, proper stretching relieves this pain by relaxing the muscles where the pain originated. Apart from toning the muscles, stretching exercises can strengthen the joints and spine as well. Karma yoga which is based on action involves all kinds of techniques for its various yogic positions.

Stretching Tips - Ways to Do Better

One of the most important stretching tips is do not hold your breath while stretching. Always use slow and steady movements with effective breathing because fast movements may injure the tissues, tendons or ligaments causing pain. Perform stretching before and after any work out or sport. Never stretch more when pain is felt as this can cause injuries to the joints and the connective tissues. For effective results, stretch the muscles for 15 to 60 seconds or with the timing of your breath intervals. Repeat same kind of stretching for a particular muscle when comfort is felt. If you had or have injuries consult your doctor before starting any stretching exercises.

Written by Melanie Gray

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