Advertisement
It is recommended to stretch before and after your workout. Before and after activity use static stretching to decrease muscle spindle activity. Perform 1 to 3 sets of each stretch, holding them for 20-30 seconds. If you don’t have any postural distortion patterns, you can perform Active Isolation stretches as a pre-activity warm up. Hold each stretch for 1 to 2 seconds and perform 5 to 10 repetitions.
[media id="DEV__4c84d01c5fe4a6_47754823" title="Foam Roll Hip Rotators"] [media id="PRD__4ccf04d802c287_39508432" title="90 - 90 Hamstring Stretch"] Stretching is an extremely important technique to prevent injury, warm-up your body before exercise, and cool your body down after exercises. There are many different forms of stretching including; self-myofascial release, static stretching, active stretching and dynamic stretching:
I recommend the following sequence:
1. Warm-Up (Prior to exercise)
a. Foam Roll:
b. Static Stretching on tight muscles
c. Active or Dynamic Stretching:
3. Cool down Stretching (after exercise)
a. Foam Roll
b. Static Stretching
Stretching Guidelines:
1. Foam Roll - find a tender point on the foam roll and hold for 30-45 seconds
2. Static Stretching - 2-3 sets of 20-30 second holds
3. Active/Dynamic Stretching - 1 set of 10 reps
I recommend the following sequence:
1. Warm-Up (Prior to exercise)
a. Foam Roll:
b. Static Stretching on tight muscles
c. Active or Dynamic Stretching:
3. Cool down Stretching (after exercise)
a. Foam Roll
b. Static Stretching
Stretching Guidelines:
1. Foam Roll - find a tender point on the foam roll and hold for 30-45 seconds
2. Static Stretching - 2-3 sets of 20-30 second holds
3. Active/Dynamic Stretching - 1 set of 10 reps
Continue Learning about Stretching
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.