Summary of this blog
This blog underscores you the significance of incorporating stretching into warm-up routines as a fundamental aspect of physical training. It accentuates the diverse aspects of flexibility, emphasizing its critical role not only for athletes such as gymnasts but also for fitness enthusiasts, particularly strength trainers.
Benefits of Stretching:
Flexibility training serves varied purposes, including facilitating warm-up, promoting muscle relaxation post-exercise, preventing injuries, enhancing flexibility, and optimizing the execution of exercises.
Types of Stretching:
The article categorizes stretching into static and dynamic forms. Static stretching entails holding a position for 20-30 seconds, fostering flexibility and relaxation. Conversely, dynamic stretching involves rhythmic movements to achieve maximum range of motion, contributing to enhanced flexibility and power.
Active vs. Passive Stretching:
Stretching can be either active, involving muscle engagement, or passive, relying on external support. Examples include engaging muscles for active stretching and using aids like gravity or a partner for passive stretching.
Pre- and Post-Training Stretching:
Stretching is deemed indispensable as part of the warm-up before training. Recommended techniques include active-dynamic stretches or those mimicking planned exercise movements. However, engaging in intensive passive stretching pre-training may temporarily decrease explosive strength. Post-training stretching aims to alleviate tension in highly stressed muscles through active or passive-static stretching for effective recovery.
Flexibility Training in Strength Sports:
Individuals focusing on specific flexibility in strength training are advised to incorporate active-dynamic exercises into their daily routines. Over time, these exercises can enhance movement execution. Intensive passive-static stretches are recommended for greater joint flexibility, reducing the risk of overloading fully stretched muscles.
Importance of Minimum Stretching:
Even for those less enthusiastic about stretching, a minimum amount, especially for frequently trained muscle groups, is crucial to prevent muscular imbalances and long-term postural damage resulting from muscle shortening.
Tips for Effective Stretching:
The article suggests concentrating on heavily stressed muscle groups using intensive stretching techniques. It recommends watching detailed instructional videos, using mirrors for proper form, and, for beginners, seeking guidance from a fitness trainer or experienced colleagues.
Conclusion:
By adhering to the provided recommendations in daily training, giving priority to comprehensive warm-ups, and integrating appropriate stretching, individuals can achieve long-term injury-free training and attain their fitness goals. The article underscores the rapid positive results achievable with consistent and minimal time investment in stretching, encouraging readers to explore its beneficial impacts.
End of summary
When we talk about flexibility, the image of an acrobat or a figure skater in a split inevitably comes to mind. However, flexibility, adaptability, and stretching have much more diverse facets and can indeed be fascinating for strength athletes in the fitness realm. Some aspects, such as the proper warm-up phase before training, are even essential to achieve set goals or engage in sports in the long term without injuries.
What is stretching good for?
From initiating the warm-up phase before training and relaxing the muscles after exertion to preventing injuries and enhancing flexibility and the efficient execution of exercises—the objectives of flexibility training can be extremely varied. Different goals necessitate various forms of stretching, which have been proven particularly effective in research studies.
Stretch correctly: This is how you stretch properly
Stretching exercises can be categorized in two dimensions, with each approach offering specific advantages and, depending on the goals pursued, presenting a suitable choice.
Gentle Stretching versus Active Stretching
Traditionally, static stretching is considered the gentle variant. In this method, the stretching position is gently reached in an exercise and held for about 20 to 30 seconds in the end position, just before the point of discomfort. In contrast, active stretching involves the joint in small, rhythmic movements to achieve the maximum end position. This fundamental distinction between gentle and active stretching allows for many variations, such as the "pulling" stretch. In this case, the joint is initially slowly brought to the maximum stretching position and then continuously stretched beyond that point. Another method known to be particularly effective is Contract-Relax Stretching (CHRS), where the muscle is first maximally tensed for 5 to 10 seconds, then briefly relaxed, and subsequently stretched intensively for 20 to 30 seconds.
Self-Initiated Stretching versus Supported Stretching
In addition to the distinction between gentle and active stretching, stretching can also occur in a self-initiated or supported manner. Self-initiated stretching occurs when the stretching tension in the muscle is achieved solely by contracting the antagonist. For example, sitting on a chair with a straight back and an upright pelvis, one could lift a stretched leg horizontally forward. Depending on personal flexibility, this self-initiated muscle tension on the front side of the leg could already lead to stretching the muscles on the backside. In contrast, exercises are referred to as supported stretching when a muscle group is intentionally stretched with the assistance of arms, gravity, a partner, or external resistance. Regarding the backside of the thighs and the calf muscles, for instance, one could passively stretch them by bending forward with a hip-width stance and attempting to reach the feet with the hands.
Self-initiated and supported stretching can now occur both gently and actively, depending on whether the end position is reached and held slowly or achieved with rocking or swinging movements. Thus, there are 2 x 2, or 4 different "types of stretching," each with its specific applications.
Stretching before or after exercise
Preparing the body before training indispensably requires stretching. The intention is to transition the muscles from their relaxed state to a condition-ready and powerful activation state. This also serves as a short-term measure for injury prevention, aiming to avoid potential damage from sudden stress.
Recommended for warming up are primarily active and dynamic stretching exercises, as well as those that mimic the movement patterns of later training exercises. For example, if the focus of a training session is on arms, shoulders, chest, and back, these muscle groups can be effectively warmed up through lateral and vertical swinging of the arms, as well as rotating or tilting the torso. In principle, intensive passive stretching before training is equally effective but may temporarily impair explosive strength performance and is therefore not ideal for warming up.
Stretching after training, on the other hand, aims to relax the heavily taxed muscles. By reducing the so-called muscle tone, the body transitions more quickly into a pleasant relaxation mode, facilitating effective recovery. Active or passive-static stretching exercises are best suited for this purpose.
Flexibility training in strength sports
For those looking to enhance their specific flexibility in certain exercises, dynamic exercises are an excellent option, in addition to the customary warm-up and cool-down routines. These exercises can be easily incorporated into morning or evening routines independent of the actual training and, over time, lead to smoother execution of movements. To maximize joint range of motion, particularly intensive static stretching exercises are most effective: A greater range of motion in the joint results in an expanded reserve of flexibility, leading to more efficient and powerful movements. Furthermore, the risk of injury, especially concerning overstretching of already fully stretched muscles (as seen in strains or muscle tears), is significantly reduced.
Whether an athlete aims to prevent injuries, enhance performance, or has a general lack of interest in stretching: A certain degree of stretching, especially for heavily utilized muscle groups, is essential to avoid muscular imbalances and long-term postural damage. Regular muscle training causes muscles to shorten, which, without countermeasures, can lead to initial postural weaknesses and movement restrictions within a short period. In the long run, there is a risk of permanent postural damage and uneven joint loading, potentially accelerating joint wear and tear.
Tips for your stretching
To counteract such issues from the outset and train successfully in the long term, two components must be considered: first, the stretching of heavily stressed muscle groups, such as the front thigh and chest muscles, using intensive stretching techniques like passive-static stretches (due to their high efficiency). Second, training the antagonistic muscles positively influences good posture, flexibility, and even muscle distribution, for example, in the hamstrings, shoulders, and upper back.
There are countless specific stretching exercises for all muscle groups. To better understand them, it may be worthwhile to watch some of them, for example, on YouTube with detailed instructions. A mirror can also be very helpful during execution to ensure good posture and precise exercise performance. However, for those with little or no experience in targeted stretching, the best solution is always personal guidance and supervision, whether by a competent fitness trainer or at least experienced training partners.
Those who consider these recommendations in their daily training, prioritize thorough warm-ups, and promote sustained flexibility of the muscles through appropriate stretching, have good chances of training without injuries in the long term and achieving their goals. The beauty of stretching: Positive results can be quickly seen with minimal but regular effort. It's worth trying!
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