Flexibility exercises are an important part of any athletic training programme. It is essential in practising flexibility, reducing injuries, and increasing general performance. Although everybody is convinced and applying simple stretching methodologies stretching the muscles in a much more sophisticated way can enhance flexibility, range of motion as well as perform the desired activity in the best manner possible. In this article, you will find descriptions of some of these techniques, their explanations, questions and answers related to them, and some final words on using the principles of the higher level stretching within your training.
1. Dynamic Stretching: The Warm-Up Technique:
Active flexibility is best illustrated by dynamic stretching which refers to controlled movements of the body. This technique is intended to step by step heat up the muscles and unveil enhanced mobility of these tissues. One of the most efficient ways of stretching is incorporating dynamic stretches in the warm up phase of the training exercise.
Some of the dynamic stretches are leg rolls, high knee lifts, arm over head rotation, etc; walking with a straight line. These movements make circulation to the muscles improve, makes coordination better, and warms the muscles for greater exercises. Perform dynamic stretches in a slow progressively manner as the body becomes warmed up.
FAQ: Is dynamic stretching good for every athlete?
Answer: Amen, dynamic stretching is applicable for violation of all NCAAF athletes. In doing so it assists in the overall warm down of the muscles as well as an overall readiness in case of any physical work.
2. Two of the techniques that are common in the current practice, more specifically, are discussed below: Proprioceptive Neuromuscular Facilitation PNF Stretching:
PNF stretching exercise is a professional technique that incorporates passive stretching accompanied by relaxation and active contraction of the specific muscle being worked on. This method is reported to create more flexibility than passive stretching The specifics of this process are discussed in the next section. PNF stretching has two primary forms: is called hold-relax and contract-relax.
In the hold-relax method, the athlete takes a muscle to its elastic limit and then maintain the position for approximately 5-10 seconds before releasing the contraction. The procedure is performed to “free up” the muscle so that it can become longer. The second procedure involves Applies the pull of the overcome pressure on the muscles stretched for 5-10 seconds after the stretching and then contracts. This procedure helps promote an increase in the size of the muscle fibres.
3.To perform PNF stretching, follow these steps:
a. The above action aimed to bring out the range of the particular muscle to its maximum capability.
b. Maintain the position long enough, but not too long and not too short, for about 5 to 10 seconds will do.
c. Release the muscle and keep also the stretch for between 20 to 30 seconds.
d. Do the contract-relax technique if you want, this is if one would want to contract the muscles that have just been relaxed.
FAQ: To what extent should PNF stretching be incorporated in an athletes training?
Answer: The athletes should do the stances of PNF stretching exercises once, three times or thrice in a week. Excess breakfasting may result in muscle soreness sometime in the day or poor performance during a game.
3. We used the Fascial Stretching Technique (FST) in order to enhance attendees’ structural integration and fluid dynamics.
FST is a further developed technique of stretching works designed to create better and more profound changes in the body in the areas that encompass muscles, bones, and organs by addressing the fascia. FST corrects structural distortions in muscles by increasing the width and density of muscles and their connective tissue.
FST sessions normally require the services of a skilled person, in this case a physical therapist or a certified FST Technician. In this method, the athlete lays down, and the specialist applies force and counterforce to bring the body part in question to a stretching angle. This technique is used in an effort to relieve pain and enhance the general flexibility.
FAQ: Can athlete do FST on their own?
Answer: Although, it’s even better when done by an experienced therapist, FST is not without methods that an athlete can practice alone. But, it is important to bear in mind that using FST is not a substitute to professional advice.
4. Yoga-Based Stretching:
Yoga is an age old practice that has been recently adopted by athletes because of its flexibility, strength, balance and the ability to help them focus. Several techniques used in yoga practice of stretching are passive as well as active stretching technique with the use of breathing, meditation and mindfulness.
Some of the exercises that athletes may take part in performing yoga poses include; the downward facing dog stretch, the warrior series, the pigeon pose and the seated forward bend. These poses are aimed at stretching different muscles and affecting the body’s equilibrium and flexibility.
FAQ: How long does an athletic performer or one involved in physical training and exercise, should he retain every pose?
Answer: In yoga, it is good to maintain a particular posture for at least 5-10 breaths it is recommended. But it is important that athletes should not overwork themselves, especially when rigours of training sessions are involved; this may lead to massive losses through injuries.
5. Trigger Point Therapy:
Self massage is otherwise referred to as trigger point therapy and assists in breaking down stiffness in tight muscles as well as enhancing their elasticity. This technique involves use of a foam roller, massage ball or any other tool on specific tender points — these are points of tension within the muscle fibers.
Trigger point therapy involves; identifying the trigger point, pressing the tool against the trigger point and holding it for 15-30 seconds. It will also help to keep repeating the step until the tension is also eased.
FAQ: Is it possible for athletes to incorporate trigger point therapy with other stretching exercises?
Answer: Thus, as seen above, it is apparent that trigger point therapy can propriate other stretching methods of improving flexibility and reduce muscle stiffness. By adding this therapy into your stretching schedule, you will be able to relieve muscle tension as also enhance the recovery process.
Conclusion:
Applying new elements into the stretching program can greatly improve flexibility, as well as the vulnerability and efficacy of athletes. Static stretching, ballistic stretching, sport-specific stretching, myofascial release, facilitated stretching, neuromuscular stretching, contract-relax stretching, hold-relax stretching, proprioceptive neuromuscular facilitation, yoga-like stretching, and trigger point therapy are only a few of the more specialized stretching techniques that could be useful to athletes. Like any other training method it must be done taking into consideration signs from the body, and beginning with low intensity gradually rising until getting a professional trainer’s advice.
Just bear in mind that learning these as well as all of the other techniques associated with stretching is a time-consuming, slow process that requires a lot of determination as well as perseverance. If you are to make these techniques part of your training regimen and modify its intensity to meet your needs and objectives, you would be able to live up to your full athletic abilities more effectively as well as free yourself from the restraints of restricted mobility, chronic pain, and limited range of motion that comes with most conventional training styles.
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