Stretching Guidelines

March 29, 2018 | Author: Mauricio Justin | Category: Flexibility (Anatomy), Pilates, Physical Exercise, Dance Science, Self Care


Comments



Description

. Do the correct form! To increase flexibility. Guidelines for Stretching: Warm up using a slow jog or fast walk before stretching.Muscle soreness can be a result of stretching. muscle must be overloaded beyond its normal range but not to the point of pain. . Stretch for the specific joint/s or muscle/s. . *exercises that compress the vertebrae and disks are harmful.Stretch only to the point of discomfort or to where you feel tightness or resistance to stretch. Be careful when stretching muscles in the lower back and neck. Avoid overstretching the ligaments and capsules that surround the joints. Avoid Valsalva maneuver! . Stretch slowly and in controlled manner.Stretch from a seated position to prevent lower back pains and injuries. Continue normal breathing. Static and PNF stretching are for individuals who want to improve ROM. . Wear appropriate clothing. Contraindicated Exercises .accumulated damage or microtrauma can lead to injuries or significant pain. .exercises not recommend because of its harmful effects to the body. . The Swan Vs. Pectoral Stretch . Back Extension Back Arching Abs Stretch Vs. Hamstring Stretch Knee Pulldown Vs. Single Knee-to-Chest .The Hero Vs. Hamstring Stretch . Hip & Thigh Stretch Bar Stretch Vs.Quad Stretch Vs. Arm Circles (Palms Down) Vs. (Palms Up) . Warm up - light to moderate physical activity done to prepare the body for a more vigorous workout. - precaution against unnecessary musculoskeletal injuries and possible soreness. . Increases metabolic processes that produce an increase in core body temperature. Increases the elasticity of the muscles. Increases muscle temperature. . Decreases viscosity of the muscles.Stimulates the cardio-respiratory system to increase blood flow to the working muscles. Relaxes the muscles and relives spasms. Prevents sudden drop of blood pressure.Cool down . . Importance of cool down Prevents muscle soreness.light to moderate activities that enable the body to go back to resting state after an exercise. . Band and Ball. Ballistic Stretching. hold the stretch for 15-20 seconds. 3 reps with 30 seconds rest between reps Type: Tai Chi. minimal effect. PNF . Yoga.30 minutes.Frequency: 3 times/week. 5-6 times/week. maximum results Intensity: Stretch as far as you can without pain Time: 20. Pilates. Static Stretching. type of exercise that has movements involving strength and flexibility. . Pilates .often translated as Chinese shadow boxing that includes slow and flowing movements.Tai Chi . Yoga accentuates balance. Band and Ball an exercise that uses bands and balls to improve flexibility. . precise body alignment and controlled breathing. Static flexibility max. range a joint can achieve under stationary conditions . Dynamic flexibility max. range a joint can achieve under active conditions. Many believe that strength training and flexibility exercises have negative effects to one another.
Copyright © 2024 DOKUMEN.SITE Inc.