What is Stretching ?
Stretching is relatively an easiest physical exercise which can be done to improve overall muscle flexibility and balance. It can simply be done by flexing a specific muscle. It keeps the muscle flexible, strong, healthy and movable during many physical activities like, swimming, playing, etc. Among many other benefits of stretching, one lesser known fact of stretching is that it helps in releasing lactic acid production by bringing more oxygen to our muscles. However, benefits of stretching are not merely limited to body. It amicably affects our minds as well. It has been proved to be a great stress reducer and an excellent relaxation method when done in a slow and focused manner.
We here at best fitness experts in India fitness7chakras are on a mission to educate our clients and, let them aware about every aspect of health and fitness personal trainer in delhi. In this blog post, we are going to share with you an general fitness hacks overview about Stretching, why and when we do stretching, effects and benefits of stretching and types of stretching.
Stretching may not be the exciting part of a workout but it is as essential as your proper workout because if we don’t stretch our body according to the activity which we will do after the stretch we could suffer from some serious cramps or injuries in our body.
The best time to do stretching is before we start our proper workout so that the muscle flexibility will increase in our body that will help during the intense workout and make sure to repeat the same procedure of stretching after finishing the main workout.
There could be many benefits of stretching as it increases the blood flow to our muscle which definitely improves the blood circulation in our muscles, because of that the muscle takes less time to recover after the workout and apart from that it reduces the muscle tension due to which muscle soreness also decreases. Another benefit is that stretching helps in releasing the lactic acid. During the vigorous workouts, our body’s demand for energy exceeds supply creating and internal anaerobic process called glycolysis. When oxygen is limited are body generates lactate to enable glucose break down and in this process lactate level build up with in the muscles stretching thus, help in releasing lactate build up following exercise.
Stretching before exercises increases muscle viscosity which allows better function of muscles and smooth movement. Some people feels extreme muscle cramps at night, this cramps could be minimise by doing static stretching. People who have Arthritis feel muscle stiffness and muscle and joint affected while keeping in at a place because of joint pain, keeping body in a fixed position could result in muscle tightness and immobility. In this condition stretching help in pain relieve. Therefore, fitness expert also urges to people to do stretch who have this type of condition to prevent them from any kind of permanent disability. Flexibility also aids in improved physical performance and minimise muscle soreness. It’s also seen that stretching improve blood glucose level and improved body alignment.
Ballistic stretching:– This stretching is not so common exercise among average people because it takes a lot of practice to perform this exercise well and whosoever person is doing this needs to be fit as it is popular among athletes because this exercise includes a lot of movements like jumping and bouncing.
Dynamic stretching:- Dynamic stretching is quite different from normal stretching because in this exercise we should move our body continuously. Basically, its a movement-based type of stretching where we have to move our body and one position should not be held even for a little time.
Active stretching:- This portion of stretching is completely inverse from dynamic stretching where we have to just focus on one part of our body at a time and then need to stretch that part and stay in that position for a longer time with no such force.
Passive stretching:- Passive stretching is also known as relaxed stretching. It is similar to Active stretching where we have to focus on one part of our body at a time and then need to stretch or flex that part and stay in that position for a longer time but make sure to pull the muscle or the body part with some extra force so that your body could perform well during the workout session.
Static stretching:- Static stretching is a bit more challenging if we compare it with the other stretching exercises because in this exercise no motion is involved. We need to stretch and hold the position in a challenging way which isn’t normal for our body to adapt. This exercise is basically done after the workout for cooling down our body and it also improves mobility as well.
Isometric Stretching:- Isometric stretching is correlated to static & passive stretching. Its an advanced form of flexibility training that must be prescribed with caution, it is useful for developing an extreme range of motion. For example, Placing an outstretched leg on a chair and using your body weight to bring about a stretch is an example of static passive stretching. If, during the stretch, the hamstrings are contracted the activity becomes an isometric stretch.
PNF Stretching:– PNF stands for Proprioceptive Neuromuscular Facilitation, comparatively to the other types of stretching this is the most effective stretching exercise from all of them. In this exercise, we need to have a partner who could help us to stretch there are many ways to perform this exercise, but mostly it involves an isometric exercise hold followed by a static stretch of the same muscle group.
Need to have a partner who could help us to stretch there are many ways to perform this exercise, but mostly it involves an isometric exercise hold followed by a static stretch of the same muscle group.
Movement-based type of stretching where we have to move our body and one position should not be held even for a little time.