Stretching

Prep Stretching

– This is done before your training session, preferably after a brief 3-4 minute cardiovascular warm up such as a light jog.

– Hold for 6-10 seconds and do not bounce, hold still. You often see people rocking back and forth in a stretch, this is something you should not be doing!

– Lowers the risk of injury.

There are 3 types of Prep Stretches.

– Static: Passive: External force at work / Active: Opposite muscle working to stretch.

– Dynamic: Keep you warm and moving.

– Balistic: As mentioned above these are unsafe, out of control and tear muscle fibres.

Post Workout Stretching

– These are performed after your training session.

There are 2 types of Post Workout Stretches.

– Maintenance: Hold for 10-15 seconds. Returns muscles back to their original flexibility.

– Developmental: Hold for up to 30 seconds. Stretches muscles further for added flexibility.

To increase my flexibility or a clients, Developmental stretching is obviously what one would use.

An example would be to hold a stretch for 15 seconds then stretch even further now that the muscle has loosened. This is how you increase your flexibility in a certain area. You could also do 3 periods of 10 seconds.

Prep Stretches are ideally done standing up and Post Workout Stretches on the floor, using grounded versions of the stretches for each muscle.

Post Workout Leg Stretches Video!

Jordan Swailes

jordanswailesfitness

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