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Video Overview + Why This Topic Is Important (00:22)
Pre-Stretch Warm-Up (00:54)
Types of Stretches (01:18)
Which Stretch To Use (03:04)
Why No Static Stretching Before Exercising? (04:27)
Stretch Routine (05:11)
Should Stretching Be Painful? How Intense? (06:20)
Optimal Duration & Frequency (08:04)
Anatomy: What Stretching Does To The Body (09:07)
Can You Stretch Injured Tissue? (10:19)
Outro & Bloopers (11:19)
For the full show notes go to the blog post here: www.hoopersbeta.com/library/g...
I wanted to put this video together to help answer some questions that many of us have out there regarding proper stretching. We talk about the different types, and focus on understanding appropriate timing of stretching. I try not to go too crazy into the details of every type of stretch but if anyone is interested in the future I can make a follow up video.We will talk about the differences between foam rolling, static, dynamic, and ballistic stretching, when each is applicable, how many reps you should do and at what frequency they should be performed.
First, whenever possible before you start stretching you should warm up.
Warm up
A warm up is a necessary part of stretching. It warms up the tissue and increases blood flow to the area. It can help reduce some of the protective mechanisms we have built into us that will allow us to stretch more efficiently. If time or space is an issue, I recommend foam rolling an area before stretching it. There is research to support foam rolling can indeed improve mobility, and it is a great way to move some fluids around as well as reduce motorneuron excitability so you can achieve a better stretch.
Types
Foam Rolling - uses an external device (the foam roller) to help stretch and elongate tissue. Is also used often for joint cavitations of the thoracic spine. Can be used on multiple body parts and should be done for 3-5 minutes
Static - Static stretching simply put is performing a sustained stretch. It may be large or small muscle groups and is meant to be done for 30-60 second. There are two forms of static stretching, active and passive.
Active static stretching - you are engaging one muscle group to stretch another. Example engaging the quads to straighten and stretch the hamstrings
Passive - an external force is applying the stretch, whether that be gravity, a tool, or a partner. Passive stretches are slightly more common, since gravity is oftentimes the assisting tool.
Dynamic performed in a controlled manner similar to active or passive stretching without a long hold. This is held more along the lines of 2-3 seconds before releasing the stretch
Ballistic performed in a bouncing manner. This is different from dynamic as there is no hold and uses quick movement to stretch the tissue. Thing of swinging arm hugs or small bounces to stretch and warm up the calf muscles.
PNF - contracting then relaxing the muscle group. Typically the contraction is held for 7-15 seconds then a relaxation period is held for approximately the same time. Each time the tissue relaxes, it should be taken deeper into the stretch, if possible.
How can I incorporate this into my routine?
This may vary depending on everyone’s goals, but I have included each aspect into this so you know when you can do it. Again, that doesn’t mean you have to do every part, but here is an example of when you could for a wrist flexor stretching program.
Warm up
Tendon gliding 2x10 each hand
Putty squeezes 2x10 each hand
Dynamic stretching
Lightly stretch the wrist flexors only holding the position for 1-3 seconds and moving in varying angles of stretch
Ballistic stretching
Repeat dynamic but with quick isolations and no hold
Perform finger flicks and/or “shake” the fingers out
Exercise
Climbing, hangboarding, etc
PNF stretching
Create a stretch to the wrist flexors and fight this with a contraction for 7-15 seconds, then relax the muscles and immediately increase the stretch further than the initial passive stretch. Relax for 10-15 seconds, then repeat.
Static stretching
3x30 seconds of static stretching working into as much mobility as you can.
For the rest of the show notes (they were too long to fit in this description), visit the accompanying blog post for this video on our website: www.hoopersbeta.com/library/g...
How Intense should stretching be?
How exactly are we improving mobility, although?
When to perform each type?
Can you stretch acutely injured tissue?
References (also on blog)
5 авг 2024