Just like in the story of Goldilocks and the 3 bears.
A stretch that is too light will produce almost no effect upon the body, and will not improve mobility within the joint.
A stretch that is too rapid or violent can cause injuries and prevent you from doing anything!
A stretch that is just right will force mobility and not bring about sensations of pain in the joints or ligaments. It will not lead to injury but will be demanding enough to cause change in the tissue.
This is the first step in stretching for success.
Proper warmup procedures include a general warmup that elevates the heart rate for at least 5 minutes (jogging, biking, swimming) or a specific warm up that warms up the muscles you desire to stretch that day (push-ups, curls, squats)
This is done to increase the bloodflow in the area we want to stretch, thereby nourishing and oxygenating them.
Passive warmups like sitting in a sauna are not effective in preparing the body for stretching.
Should be gentle and controlled. You must take the stretch to the desired point of resistance and hold it anywhere from 20-30 seconds. DO NOT bounce, throw or rapidly move yourself!
If you would like the help of a partner you must either have a partner who is knowledable enough to know your limits or you must have spot on communication so you don't over do it.
Slow and rythmic. Your exhale should be performed at the same time you stretch so you can relax the tissue that would otherwise prevent going further into the lengthening process.
If you are sedentary and decide to begin stretching first. It is imperative that you first start with a strengthening program and then add in stretching while maintaining your strengthening routine.
PAIN Vs. DISCOMFORT
Pain = Unbearably sharp sensations that won't go away once relaxed.
Discomfort = Feels like a pulling sensation that is overcome with concentration.
TYPES OF STRETCHING
Active - Takes a joint close to the limit of mobility and uses flexing muscles to hold the stretch.
Static - Takes a joint close to the limit of mobility and holding for a few seconds.
Passive - When an apparatus or person maintains correct stretching posture for you.
Dynamic - Uses the body part in a controlled manner until it reaches its maximum stretch.
Explosive - Uses the inertia in movement to take the joint farther than normal.
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Being a part of our program and community will be motivating, engaging, creative, and will foster a since of confidence in oneself from day one.
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