before and after do exerciselos trainers recommend carrying out a series of stretches. Otherwise, you could hurt your muscles and cause tears or other types of injuries. The important thing is to know what kind of stretching should be done. ¿What is it and what are passive stretching and how they benefit body?
What are passive stretches
Los passive stretching are those in which the force of gravity is used he body weight or some external object to stretching a muscle without the aid of active muscle contractions. They are usually a viable option for seniors. This is how they manage to keep their musculoskeletal system active and atrophy is prevented, he mentions Elsevier.
Some examples of passive stretching son:
butterfly stretch: Sit on the floor with the soles of your feet together and your knees out. Grab your ankles with your hands and gently push your knees into the ground.
Hamstring stretch: Sitting on the floor with legs extended forward. She places a towel, strap, or rubber band around the bottom of one foot and holds it with both hands. She lifts her leg and pulls the towel toward you until you feel a stretch in the back of your thigh.
Quadriceps Stretch: Standing, lift one foot towards your butt and grab the ankle with the opposite hand. Gently pull the ankle toward the buttock until you feel a stretch in the front of the thigh.
neck stretch: Sit up straight and bring your ear to the opposite shoulder. Hold the position and repeat on the other side.
It is important to remember that the passive stretching must be done carefully and without straining the muscle too much, as this can lead to injury. In addition, it is recommended to carry out a preheating y consult with a health professional before starting any stretching routine.
What are active and passive stretches?
What is and what are passive stretching. Photo: iStock
Los stretching can be classified into actives and pasivesdepending on the way in which the stretching. Below are some examples of active and passive stretching:
active stretches:
calf stretch: Stand in front of a wall, support the manos on it and walk one foot back, keeping the bead on the floor. bend the knee forward and shift your weight forward until you feel a calf stretch.
Quadriceps Stretch: Standing, bend the knee and take the heel to buttock. Hold the foot with your hand and hold the position for a few seconds.
Hamstring Stretch: Lie on your back with your knees bent and feet flat on the floor. Raise one leg and keep the knee extended as you bring it towards your chest, holding the position for a few seconds.
Passive stretches:
butterfly stretch: Sit on the floor with your soles of feet together and knees out. He grabs her ankles with his hands and gently push your knees into the floor.
neck stretch: Sit with the Straight back and bring the ear to the opposite shoulder. Hold the position and repeat on the other side.
Hamstring stretch: Lie on your back with your legs outstretched. Wrap a towel, strap, or elastic band around your foot and lift your leg toward the ceiling, keeping your leg extended and the band taut.
It is important to note that both active stretching how passives can be beneficial, depending on the objectives and individual needs of each person. In addition, you should always perform a heating advance before doing any stretch type.
What are the 4 types of stretching
What is and what are passive stretching. Photo: iStock
exist four types of stretcheswhich are the following:
static stretching: It is stretch type It is performed in a smooth and sustained way, holding the position for a certain period of time (usually between 10 and 30 seconds). Static stretching can be passive or active, and is used to improve flexibility and prevent injuries.
dynamic stretches: These stretching imply Repetitive movements and controlled, gradually increasing range of motion. Dynamic stretching is used to prepare muscles and joints prior to exercise, and can help improve strength and speed.
ballistic stretching: It is stretch type it implies jerky, bouncing movements, which are performed with the help of momentum or body weight. Ballistic stretching can be effective in improving muscular explosiveness and power, but it can also increase the risk of injury if performed incorrectly.
Proprioceptive Neuromuscular Facilitation (PNF) Stretches: Is stretching technique combines the muscle contraction and relaxation to increase range of motion. PNF stretches are performed with the help of a partner or coach, and are used primarily to improve flexibility and strength.
It is important to choose the stretch type according to individual objectives and needs, as well as to perform them correctly and safely to avoid injuries.
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Los passive stretching can be done every day improve body mobility y prevent atrophy. Do not wait for time to pass to perform them. Believe me, you will feel much more “flexible” and in better spirits.