Archive for the ‘Flexibility’ Category

What is Isometric Stretching?

Thursday, October 22nd, 2009

Before we really get into static stretching, you can take a minute to learn more about flexibility training.

One of the fastest ways to develop increased static-passive flexibility, isometric stretching uses the resistance of muscle groups through isometric contractions of the target muscles. Isometric stretching is even more effective than active stretching or passive stretching.

Isometric stretches help to develop strength in the target muscles and seems to decrease the amount of pain usually associated with stretching. Static-active flexibility is also increased due to the use of muscular contractions.

Not Isometric Stretching
This is not isometric stretching, but it’s a cool image.

Now we can examine how, why, when, and where to use isometric stretching. You can then decide if isometric stretching is right for you.

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What is Ballistic Stretching?

Tuesday, October 13th, 2009

Before we really get into ballistic stretching, you should take a minute to learn more about the basics of flexibility training.

Ballistic stretching is probably the most dangerous form of flexibility training you can use, but when done properly can significantly increase your range of motion (ROM). This is a very advanced form of flexibility training that is not considered very useful due to the potential for injury.

Cheerleading Toe Touch
Cheerleading Toe Touches – Seriously?

There is very little worth knowing about ballistic stretching, but we will go over all of it anyway, just so you know the how, where, when, and why to use ballistic stretching; or more accurately the how, where, when, and why NOTs.

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What is PNF Stretching?

Friday, October 9th, 2009

Before we really get into proprioceptive muscular facilitation (PNF) stretching, you should take a minute to learn more about the basics of flexibility training.

PNF stretching is probably the most effective form of flexibility training available to you for increasing your range of motion (ROM). This is a more advanced form of flexibility training, involving both the stretch and contraction of the targeted muscle group.

Two Girls Using PNF Stretching
Two Girls Using PNF Stretching

There is lots to learn about PNF stretching, so now we will examine why PNF stretching is your best choice for static flexibility training, as well as who, when, where, and how to use it.

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PNF Stretching Videos

Wednesday, October 7th, 2009

Below are some decent PNF stretching videos to go along with a recent post about PNF stretching. Use these videos to get some good ideas for stretching your muscles before exercise or anytime you feel like working to increase your flexibility. Similar to dynamic stretching, only better!

Click here to learn more about general flexibility training.

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Dynamic Stretching Videos

Monday, October 5th, 2009

Below are some decent dynamic stretching videos to go along with a recent post about dynamic stretching. Use these videos to get some good ideas for stretching your muscles before exercise or anytime you feel like working to increase your flexibility.

Click here to learn more about general flexibility training.

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Static Stretching Videos

Saturday, October 3rd, 2009

Below are some decent static stretching videos to go along with a recent post about static stretching. Use these videos to get some good ideas for stretching your muscles AFTER exercise.

Click here to learn more about general flexibility training.

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What is Static Stretching?

Tuesday, September 29th, 2009

Before we really get into static stretching, you can take a minute to learn more about flexibility training.

The goal of static stretching is to gradually increase the length of the muscles. Static stretching can be done by anyone, regardless of age, weight, or fitness level, and stretches can be modified to meet the specific flexibility of an athlete.

Flexible Woman
Static Stretching Makes You Flexible

There is lots to learn about flexibility, so now we will examine the hows, whys, whens, and wheres of using static stretching exercises.

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What is Dynamic Stretching?

Tuesday, September 22nd, 2009

Before we really get into dynamic stretching, you can take a minute to learn more about flexibility training.

Dynamic stretching uses momentum and an exaggerated range of motion to warm up muscles for subsequent exercise. The main caveat of dynamic stretching is that the stretch position is not held, as it is with static stretching.

Woman Dynamic Stretching
Dynamic Stretching

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This is not to be confused with ballistic stretching, which can be dangerous.

Note: dynamic stretching should ALWAYS be preformed AFTER a medium intensity 5 minute warm up consisting of jogging, jumping jacks, or jumping rope.

Never begin any kind of stretching session cold. Warm up to stretch, but NEVER stretch to warm up.

Let’s figure out how, why, when, and where to use dynamic stretching.

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What is Flexibility Training?

Monday, September 21st, 2009
Flexible Woman
Flexible Woman

How to Stretch for Strength

Flexibility training is one of the most under-utilized and under-appreciated components of fitness.

Stretching has been under constant scrutiny from fitness experts who question the role of flexibility in injury prevention. Despite the debate, athletes can enhance recovery and performance from a stretching regime, and in my opinion the right kind of stretching used at the right time definitely helps to prevent injury.

Most any powerful sports movement you can think of, can benefit from flexibility. From a football punt, to sprints, to swimming, to a tennis back swing, all intense moves need prior warm up and can often generate more power with an increased range of motion (ROM).

The simplest way to stretch for strength is to use dynamic stretching drills before exercise and modified static stretching drills after exercise. It is actually much more complex than that, so keep reading to find out more.

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