For serious and also not-so-serious athletes alike, extending is a an important part of play or practicing a sport. Stretching boosts your selection of motion and also flexibility by making her soft tissues, such together muscles and also ligaments, much longer by diminish stiffness. It can also assist improve your performance in your sport, assist with soreness ~ exercise and lower your opportunity of injury.
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There are two main types of stretches: static stretches and also dynamic stretches. Static stretches room those in which you stand, sit or lied still and hold a single position for period of time, up to about 45 seconds. Dynamic follow me are managed movements that prepare her muscles, ligaments and other soft tissues for performance and safety.
Both of these have different purposes and also should be provided at various times in your workout. Read on for an ext from snucongo.org physics therapist Leigh-Ann Bramble, PT, DPT, the the snucongo.org sporting activities Rehabilitation and also Performance Center, top top the benefits of static and also dynamic stretching.
This type of stretching boosts speed, agility and also acceleration. It entails the active tightening of your muscles and moving your joints through their full selection of motion throughout the stretch. These functional and sport-specific movements assist increase muscle temperature and decrease muscle stiffness.
Dynamic stretches must be supplied as component of her warm-up program before any type of athletic event, whether competitive or not. A complete athletic warm-up have to incorporate around 5 come 10 minute of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching.
Here space some varieties of dynamic stretching.
Stand with your feet facing forward, as wide as her shoulders, and your arms by her side v a 90-degree bending in her elbows. Save your feet in the same position and also in a managed manner, twist her torso from one side to the other. Be certain to relocate through her trunk and do not force the movement. This practice helps store your spine mobile and also flexible. Keeping spine versatility is specifically beneficial because that athletes the throwing and hitting sporting activities such together football, baseball, tennis, hockey and lacrosse.
Stand with your eight on her waist; take it a action forward and also lunge, maintaining your prior knee in line with your hip and also ankle and also lowering your earlier knee toward the floor there is no touching. Perform not permit your prior knee to drive previous your former toes. Press off the back leg and step forward through the the contrary leg, lunging in the same fashion. Engage your abdominal muscle muscles throughout this practice to prevent arching your back. This help stretch the gluteus, hamstring and also hip flexor muscles and is valuable for all athletes, particularly those playing track-and-field sports, soccer, rugby or football.
Static stretching calls for you to relocate a muscle as much as it can go there is no feeling any pain, then organize that position for 20 come 45 seconds. You should repeat static stretches 2 to three times each. This is a really effective means to increase flexibility.
Static stretches should be supplied as component of your cool-down routine to aid prevent injury. Utilizing static stretching as a maintain stretching routine will also help reduce your hazard of injury.
But making use of static extending in a warm-up before an athletic competition might actually negatively influence your performance. This is because static stretching might limit her body’s ability to react quickly. This condition may last as much as two hrs in activities such together vertical jumps, quick sprints, balance and also reaction speeds.
Here room some examples of static stretches.
Posterior capsule stretch
Relax her shoulders, lug one arm across your body and also hold it v the various other arm just over the elbow, pulling gently toward your body. This big is because that the back of the shoulder and is an especially beneficial for all athletes that throwing sporting activities such as football, baseball and basketball.
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Place one leg on a short stool v your hips and feet dealing with forward. Skinny forward from your hips, maintaining your ago flat and knee right until you feeling a big in the back of your thigh. Stretching your hamstrings helps protect against injuries while running.