Stretching is an ideal way to achieve good health, a toned body, and graceful movement without heavy loads. It demands proper technique to avoid micro-injuries.
Stretching is an optimal choice for those who want to achieve strong health, a toned body, a graceful gait, and a good mood. It does not involve heavy physical loads, but requires careful and thorough technique to avoid injury, as micro-tears can form in muscle fibers.
This will hinder further muscle development in that area and also cause noticeable discomfort.
Stretching doesn't have a specific history of origin because physical exercises were not initially divided into categories. Only later did physical activity become classified into types, subtypes, and so on.
However, muscle stretching has always been a mandatory procedure before starting any exercise for better effectiveness and 'absorption'.
It's no wonder that a warm-up is usually done before a workout to warm up the muscles within certain limits, about 10-15 minutes.
And after training, practitioners do a cool-down to normalize heart rate, restore overall condition, and allow muscles to 'cool down' from exertion. This approach can significantly reduce the risk of injury during workouts and sufficiently develop or improve previously acquired skills.
As a separate system, stretching (and the term itself) originated in Sweden in the 1950s, and became more widespread in America in the 1980s. The system has no other history.
Like any other type of physical activity, stretching is divided into several types: static, passive, dynamic, ballistic, active isolated, isometric, and proprioceptive neuromuscular facilitation (PNF) stretching.
In static stretching, exercises are performed at a very slow pace. During the exercise, the practitioner holds a certain position for 30 to 60 seconds, then moves to breathing exercises and proceeds to the next exercise.
Passive stretching is similar in principle to static, but with a significant difference: the presence of a partner who helps perform the stretching exercises.
Dynamic stretching is characterized by its 'physics': springy movements, searching for the point of amplitude and holding it in a certain position.
Ballistic stretching involves very dynamic movements, especially swing movements of arms and legs.
Active isolated stretching technique involves stretching each individual muscle with full execution of the given movement.
Isometric stretching is particularly unique in its specificity: alternating tension with relaxation.
Proprioceptive neuromuscular facilitation (PNF) stretching combines elements of passive stretching with isometric muscle contraction.
During exercises, you should not overload yourself excessively. In any case, movements should be performed smoothly and on well-warmed muscles. For personal comfort, you can choose optimal sportswear that you enjoy wearing.
And most importantly, remember that quantity is not quality. Therefore, it is recommended to thoroughly practice basic techniques before moving on to more complex variations.
The GoDance team crafts articles about dance, technique and inspiring stories from dancers.
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