Stretching or stretching muscles is an activity carried out to keep the muscles of the body flexible, strong and healthy. There are various types stretching which is beneficial for health and fitness. Let's see the explanation below.
stretching generally done as a warm-up and cool-down movement during exercise. Nevertheless, stretching can also be done even if you are not exercising. Instead, you are advised to do stretching or stretch at least 2 times a week, for 60 seconds each.
Types stretching
There are many types stretching which you can try. Below are some of the most common:
1. Static stretching
This is a type stretching the most common and considered the safest for stretching the muscles of the body. Static stretching (static stretching) is commonly used to increase muscle length, strength, and flexibility. This stretch is perfect for doing after you're done exercising.
Static stretching is done by stretching the targeted muscle group until you feel the muscle tighten. Hold this position for 15–60 seconds.
2. dynamic stretching
Unlike static stretching, dynamic stretching (dynamic stretching) is performed by performing certain movements for 10–12 repetitions and increasing the range in each movement.
Movement stretching can be adapted to the sport to be done. Example dynamic stretching is a twisting motion of the shoulders and arms that is often done by swimmers.
3. Proprioceptive neuromuscular facilitation (PNF)
PNF is a type of muscle stretching that is done to increase flexibility and maximum range of motion of the body.
stretching This type begins by stretching the muscle as usual. After that, tighten the muscle being stretched without moving, hold for 6–10 seconds, then release. Repeat this movement with increasing range of muscle stretch with each movement.
4. Ballistic stretching
Ballistic stretching (ballistic stretching) is a type stretching athletes usually do, because this stretch can improve their performance in jumping or kicking. This is a type stretching intense movement that uses bouncing and jerking movements to push muscles beyond their normal range of motion.
Example ballistic stretching is the movement of touching the toes which is done by jerking the foot towards the palm of the hand. stretching This type is usually done by soccer athletes as a warm-up movement.
Benefit stretching for the body
Here are the various benefits that you can get from stretching:1
1. Increase flexibility
stretching done regularly can help increase the flexibility of your body as a whole. With a flexible body, doing daily activities will also feel easier and more comfortable. In addition, increased flexibility can also reduce the risk of difficulty moving due to aging.
2. Reduce stress
A sedentary lifestyle can cause muscles to tighten. When you're under stress, these tense muscles can exacerbate the stress you're experiencing.
Therefore, by doing stretching regularly, muscles that are tense and stiff due to not moving much can relax, so you can become more relaxed and stress will be reduced.
3. Improve posture
An imbalance in muscle tension can lead to poor posture, such as scoliosis. By doing stretching, You can restore muscle tension that is not balanced. If done regularly, stretching can help your posture get better.
4. Increase blood flow to muscles
stretching It is also beneficial for increasing blood flow to muscles throughout the body. If blood flow to the muscles is smooth, muscle recovery after you perform various physical activities, such as exercising, can be faster and the risk of muscle soreness will also decrease.
Various benefits stretching above can be obtained if you do it regularly. If you are confused about choosing the type stretching What's right for you to do every day, especially if you have a history of injury or certain medical conditions, consult your doctor.