Ballistic stretching and excessive stretching can be harmful to muscles, tendons and joints. Ballistic stretching uses the momentum of the body to achieve greater freedom of movement and flexibility. This jumping movement can stretch the tendon or muscle too far and / or too quickly and potentially cause injury.
There is no limit to the amount of stretch a muscle can withstand. ballistic tension. A disadvantage of active stretching is that it works. cannot produce sufficient elongation.
Ballistic stretching attempts to bring a part of the body out of range of motion. With dynamic pieces there are no jerky or hopping movements. An example of dynamic stretching is the slow and controlled swing of the legs, the swing of the arms or the rotation of the trunk.
Static stretching is the most common form of stretching and is usually performed during general exercise. It is considered the safest and most effective form of stretching for improving overall flexibility. The best time to do static stretching is after training as part of your recovery routine.
You’re stretching too far. While stretching can be satisfying, it can also be very dangerous. Muscles can be very hot and dry after a workout, but they are also very tired. Static stretching can easily lead to overload. Conclusion: Warm up and do dynamic stretching exercises before training.
Effects of PNF
Several studies have shown that PNF voltage is better than traditional static voltage when it comes to improving active and passive range of motion. It can be used in addition to daily static stretching and has been shown to help athletes improve their performance and gain freedom of movement quickly.
But if you’re not flexible enough to do the job well, static stretching may not be a bad idea. Chiu added that there is some evidence that people with less ankle flexibility are at a higher risk of developing a sprained knee or anterior cruciate ligament (ACL).
Static stretching involves maintaining posture. That is, you stretch to the longest point and keep the stretch. Passive stretching is a technique where you are relaxed and do not increase your range of motion. Instead, an external force is generated by an external agent, either manually or mechanically.
One of the main benefits of dynamic stretching is to bring the muscles to working temperature, stretch them and thus improve their function. Static stretching stretches the muscle and you may feel it works better, but it often reduces performance.
Stretching to warm up muscles also carries a number of dangers, such as: B. Irritation or damage to local muscle, tendon, lymphatic and nerve tissue (mostly damage to muscles, tendons and joints).
There are three PNF methods: the relaxax contract (CR) method, the antagonist contract (AC) method, and a two-contract antagonist relaxation contract (CRAC) combination. CR involves the contraction, maintenance, relaxation and lengthening of the target muscle.
Proprioceptive neuromuscular facilitation
There are three main techniques in stretching: static, dynamic, and ballistic stretching.
The different types of flexibility (after Kurz) are: dynamic flexibility. Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) muscle movements to bring one extremity through the range of motion of the joints. active static flexibility.
It may also be helpful to inhale during the stretch, then exhale slowly during the stretch. For a basic static stretch, the bag should last 20 to 30 seconds. Everything else does not make a significant difference in the stretching of the fibers and muscle tissue.
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