Have you ever swayed your arms in a circle just prior to beginning a weights training? The action is called dynamic stretching. It slowly adds to reach and range of movement at the same time as the extremities are in motion. Thrusting a pretend soccer ball is a dynamic stretch for the lower extremities. Turning from the two opposite directions is dynamic stretching for the torso (Witvrouw, E. , Danneels, L. , Asselman, P. , D’Have, T. , Cambier, D. , 2003). Flexibility exercise is undoubtedly the most underestimated element of fitness. It is a bad for the reason that with something so uncomplicated and trouble-free gives numerous advantages.
Flexibility exercises give an improvement on the stance and are of assistance to avoid tenderness on the lower back. Extending the leg muscles and lower back muscles on a regular basis, provide a rest in the tissues decreasing the tension behind (NSCA, 2000). Several specialists at the present consider flexibility training has an imperative responsibility in preserving fit joints. Stretching adds to the warmth of the tissues, cardiovascular supply, nutrient transportation to tissue and synovial fluid contained by the joint capsule. Each trained players will initiate and finish a work out with stretching movements.
Although there is a current discussion as to its efficacy for avoiding trauma, stretching following training when muscular tissues increase in temperature is a good method to enhance flexibility. A muscle can only contract as powerfully as its counterpart can rest, the quadriceps muscle for instance will tighten more promptly if the hamstrings loosen up effortlessly. Flexibility exercise has been revealed to decrease strain and resistance in muscular tissues (Witvrouw, E. , Danneels, L. , Asselman, P. , D’Have, T. , Cambier, D. , 2003). The similar leg is utilized to hit numerous attempts repeatedly.
Certain part of the body is more enhanced and is given more tension than the other. Athletes of soccer and football players will acquire preponderate kicking foot. Stretching on a regular basis is important for sustaining sense of balance and decreasing the danger of extended period, chronic damage (Witvrouw, E. , Danneels, L. , Asselman, P. , D’Have, T. , Cambier, D. , 2003). Individuals who are into physical sport such as soccer will gain immensely from having a great degree of flexibility and with this research will provide an understanding on the importance and various techniques in doing dynamic stretching.
Having good flexibility would not only help athletes as it will also be an advantage for normal people because it maintains of the range of motion to avoid or alleviate joint tenderness which comes as one gets older. A better range of motion avoids trauma or injury and conserves strength (Mann, D. and Jones, M. , 1999). Flexibility allows easy and polished moves. Dynamic stretching entails a movement in a section of the body and progressively intensifying reach and pace of movement.
Dynamic stretching is composed of limited upper and lower extremity swing that would allow an individual to attain the maximum degree of his range of motion (NSCA, 2000). This is different with ballistic stretching which entails forcing an area of the body further than its scope of movement. In dynamic stretches, there are no bounces or “jerky” movements. A case of dynamic stretching would be unhurried, measured upper and lower extremity swings or upper body rotations. Dynamic stretching develops vigorous flexibility and is rather valuable as part of your warm-up for an active or aerobic exercises (Witvrouw, E. , Danneels, L. , Asselman, P.
, D’Have, T. , Cambier, D. , 2003). Dynamic stretching workout should be executed in sets of eight to twelve repetitions. When the individual feels exhausted it is advised to rest for several minutes before continuing. Exhausted muscles have decreased flexibility which reduces the range of movement needed. Enduring the exercise when one feel worn-out, provides only to reorganize the nervous effect of muscle length at the decreased range of movement utilized in the work out and will be reason for loss of elasticity. Once maximum range of movement for a joint in whichever way one should discontinue doing that motion through the exercises.
Exhausted and fatigued muscles will not achieve a maximum range of movement and the muscle’s kinesthetic recall will retain information of the repetitive range of movement, which the individual will then have to overpower before one can progress in motion. Dynamic stretching has several advantages. It is a type of stretching that makes use of movement and drive to initiate extension in the muscles. This must not be mixed up with ballistic stretching; a significant distinction involving the two is that dynamic stretching does not have the bouncy motions that are key features of ballistic stretching.
Both static and dynamic stretching does not hold the end position. Even though it is recognized, new researches demonstrate that dynamic stretching is more beneficial than stationary, for instance in conditions of rising lower extremity extension control. The dynamic stretching schedule can differ to accommodate the individual needs, and concentrate on particular groups of muscles. Prior to the schedule should be a brief like five minutes of cardiovascular work out as a preparation or loosening up. The major point to take into account is that movements must not be forced or painful.
The following are several dynamic stretching work-outs that can be used for a two week program. This is the main part of the warm up stretch routine. Guidelines must be strictly followed. As this is not a balancing training or a power work-out nor is it a contest to make out who can extend the farthest. Individuals who would be performing this training must be aware of the personal limits and must keep it in mind and must have control on the movements. Do not tug, leap or jump during any exercise and if any tenderness is felt then one is pushing one’s capacity to the limits or could be performing the exercise the wrong way (NSCA, 2000).
Dynamic extensions go after a rotation of the joints in the morning training, although if the work out is scheduled in the afternoon five to ten minutes of bouncing or light shade boxing can substitute for the joint rotary motion as a means of warming the body before stretching (NSCA, 2000). There are three major divisions which are the upper extremity, the body and the lower extremity. At the beginning of every division, carry out a waist rotary motion like in the joint rotation, ten repetitions in clockwise direction and vice versa. The Upper Extremity
Marching Arms, position with feet distance as wide as the shoulders and start by stirring the upper extremities as if walking. Gradually boost the motions of the upper extremities up until the hands come in contact on top of the head. Apply seven to eight moves to achieve the greatest elevation and carry out ten moves overall. This exercise is the hardest to bring together but draws closer with practice (NSCA, 2000). Arm Hugs, position with feet distance as wide as the shoulders and start by embracing self transversely the shoulders then move arms back and forth your.
Gradually boost the action from embrace at the back until hands feel the back with seven to eight attempts and complete ten in total. Be very cautious with this exercise. Direct and manage the upper extremities always, do not just fling the upper extremities behind (NSCA, 2000). Marching Arms, do the 1st exercise again, set off to utmost extension more than ten attempts. Arm Hugs, do again the 2nd exercise; go to utmost extension greater than ten movements. Waist Rotation, do this in 10 repetitions in clockwise direction and vice versa. The Body
Torso Rotation, take a seat on the ground, lower extremities in line and positioned wide open and at ease. Maintain the back erect, facing in front and upper extremities stretched out to the side. Start with small rotary motion initially to the left and afterward to the other side, gradually stretching the exercise of more than twenty-five to twenty-six repetitions to achieve the utmost extension and carry out thirty overall, fifteen on both sides. In order to maintain the right structure during each action glance to the hand with every rotary motion and maintain the actions fluid and uninterrupted.
Slight spasm in the leg or inguinal area may be initially felt, as this can be a hard pose to carry on for a long length of time. To relieve the pain be seated with the legs nearer together and to some extent twisted at the knees (NSCA, 2000). Side Stretch, maintain the similar sitting posture like in torso rotation, put hands at the back of the head with elbows on the side, back erect, and facing in front turning initially to the left next on the opposite side.. Start with small actions and little by little intensify to the greatest by the twenty-fifth to twenty-sixth exercise, completing thirty exercises overall.
The same uneasiness as with Rotation of the Torso may be felt and can be comforted in similar approach (NSCA, 2000). Groin and Back Stretch, maintaining the similar standing as Side Stretch start with hands at the back of the head, elbows on both sides, back erect and facing forward, bend the body down getting the elbows into the inguinal area, then go back to the beginning point with the elbows at the back, face in front and back erect. Breathe out with every descending action and bend in the direction of the inguinal area with every movement and not frontward (NSCA, 2000).
Lower Back Curl; recline on abdomen with lower extremities in a straight line at the back and hands positioned on the ground, height with the shoulders. Set in motion by lifting head from the ground directed on employing the muscles in the lumbar area to perform the lifting and in addition maintaining the abdominal muscles in to assist the back simultaneously. The upper extremities should be for assistance only and not employed to push upward. Gradually make the exercises to the greatest elevation by seventeen or eighteen time. Execute twenty exercises overall.
When the twenty actions are accomplished arrive starting from the lying position and be seated on the heels maintaining the arms extended forward and upper body on knees sense the extension in the lumbar area, sustain for twenty seconds. This is a great workout for building the lumbar area or the inferior part of the back but can as well worsen back complications if not executed correctly (NSCA, 2000). The Legs Front Leg Raises, position with feet in front, put right hand on prop, such as back of chair or pole and lift the left lower extremity with leg in a straight line to come in contact with the left hand.
The initial move must be extremely near to the ground about one foot to two feet, and with every succeeding leg lift add to the elevation of the hand until utmost extension by exercise eighth or ninth. Execute ten actions overall. Afterward do again with the other lower extremity. Make use of hand to discontinue the leg raises and utilize sustenance to balance self at all times. The greatest extension must be just the final 2-3 actions, keep maintain the support leg a little curved and foot steadfastly on the ground.
Take a break between each leg raise; this will aid to maintain power with actions (Mann, D. and Jones, M. , 1999). Side Front Leg Raises, position with the left foot facing forward and the right foot twisted outwards 90 degrees and then hoist the leg to the side to the out stretched hand maintaining the toes pointing up. The same procedure with the front leg raise can be utilized (Mann, D. and Jones, M. , 1999). Side Leg Raises- Position with the left foot twisted outwards at 90 degrees and lifts the right leg to the side maintaining the foot sideways.
While it may be hard to get in touch with the foot with the hand, it must still be utilized as an end on the leg. Carry on like with the front leg raises. This stretching is generally harder than front leg raises so do not anticipate being able to raise lower extremity as elevated as preceding stretches (Mann, D. and Jones, M. , 1999). Rear Leg Raises, position in front of the support and by means of both hands on the support lift one lower extremity directly at the back with the heel going initially and glance above the shoulder on the similar side as the lower extremity is being lifted.
Twist the torso frontward as lower extremity is raised at the back and as the hands are not employed to discontinue the leg, added power of every action is significant. Once going back to the beginning make certain that one steps inside and carrying the hips frontward a little to let go the stress in the lower back. Yet again every regulation applies like in the front leg raises (Mann, D. and Jones, M. , 1999). In general, it is suggested that every flexibility work-out be performed in four to six repetitions and that the extended pose be maintained for at least ten seconds and not more than one minute.
For utmost outcome flexibility training should be performed everyday, from a time of one to two months at the preliminary period of a flexibility plan. A definite stage of accomplished flexibility may be sustained with as short as 2 to 3 weeks of training by repeating it 3 – 4 times, half a minute each. Stretching routine intended to improve particular movement guide should involve related guides in movements. Extend the muscles in the arrangement that will be performed and place some stress on them. References Krivickas, L. and Feinberg, J. (1996). Lower extremity injuries in college athletes: relation
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