Are you Stretching Correctly?
Flexibility is important at all ages, especially as you age. It helps you move better. In fact, the American College of Sports Medicine. The ACSM recommends stretching each of the major muscle groups at least two times a week.
However, it is important that you do not force a stretch and go into pain.
There are two kinds of stretches; dynamic and static.
A dynamic stretch moves a muscle group fluidly through an entire range of motion. Some studies suggest a dynamic stretch is just as effective, and sometimes better, especially before?your workout. In yoga we incorporate yoga flows, vinyasa into our classes.
A static stretch is stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds. There is no harm with static stretches as long you don’t stretch until it hurts. During restorative yoga, poses are held for a while fully supported to ensure?participants get a safe slow release of tight muscles -this often results in a better stretch (lengthening of the muscles).
Pre- physical activity, training, or workout:
Try warming up by doing dynamic stretches, which are like your physical activity, training or workout but at a lower intensity. Be sure to also go through and work the range of motion of each joint.
For example, a good warm-up before a run is a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually ramp up the intensity.
Don’t forget your joints. Go through a “joint freeing” series. Yoga therapist,?Makunda Stiles ?created the “joint freeing”?series.
Post- physical activity, training, or workout:
Remember to cool down after your physical activity, training or workout, follow by adding some?static stretches.?Post physical activity you are more flexible because circulation is increased to your muscles and joints.
Stretch all the muscle groups?at least two times a week for 60 seconds per exercise, as recommended by?American College of Sports Medicine. ?Enhance your experience of stretching by going to certified and registered yoga teacher teach. ?Large group yoga?classes are good, however, ?smaller and private yoga classes will allow you to ask specific questions regarding your needs. The instructor will have the time to ensure you are maximizing your stretch time, offer adjustments, provide feedback on alignment and use props to help safely deepen your stretch; without?going into pain and causing damage.
Looking forward to working with you and answering your questions.