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Winning the mental battle of physical fitness and obesity
Holding a muscle in a stretched position for roughly 30 seconds.
Examples: Butterfly, leg stretch sitting or standing, arms behind back or across body
Never stretch a cold muscle. You must do an aerobic warmup prior to stretching or save it for after an activity as a cooldown.
Stretching should be an essential component of any fitness plan, but it is often the most neglected. Static stretching is the reach-and-hold technique of stretching. Including static stretches in your fitness routine will provide your body with many advantages.
How to stretch:
Reach just beyond your typical range of motion. You should feel some tension in the muscles as you stretch, but stay within the pain-free zone. Hold each stretch for at least 15 to 30 seconds. Take slow, deep breaths while you hold the stretch and do not bounce.
If Static Stretching is done before a workout:
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Reduces muscle strength by nearly 5.5% (and more when a stretch is held for 90 seconds or more)
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Cuts muscle power by 2%
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Reduces explosive muscular performance by nearly 3%
At work Example:
For example, if you drive or type on a computer a lot then focus your attention on the front of your shoulders and your chest.
Stretching Guide
Stretching a muscle while moving
Examples: Lunges, arm circles, point toe up and pass arms past legs (hamstring stretch), windmills, swing legs up in the sky.
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability.
Coaches should begin with Dynamic stretching or a warm-up before beginning static stretching.
Dynamic stretching has been shown to positively influence power, speed, agility, endurance, flexibility, and strength performance when used as a warm-up.