Yoga/Stretching

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By Medifit Education

YOGA & STRETCHING

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  • Stretching is not a warm up exercise.
  • Hold your stretch for 30 seconds atleast.
  • Do warm up before stretching.
  • Do stretching after completing your workout or sports practice.

 

Medifit Education advices that, if you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.

Why Medifit Education have combined Yoga and stretching?

Aasans (poses) given in Yoga are the best stretching exercises. Now everybody knows this. Hence we have explained stretching with Yoga poses. Also we have added other parts of Yoga, apart from Aasans.

STRETCHING INTRODUCTION

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

Stretching is a form of exercise in which specific muscles are stretched in order to build flexibility and relieve tension. Believe it or not, stretching is one of the most controversial subjects in exercise and sport. For many years, experts, would-be experts, athletes, and coaches have disagreed about many aspects of stretching.

Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints.

NEED FOR STRETCHING

It’s a good idea, says the American College of Sports Medicine. The ACSM recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.

Staying flexible as you age is a good idea. It helps you move better.

For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD. She’s a physical therapist and professor at Winston-Salem State University.

If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that posture could help.

Exercise physiologist Mike Bracko recommends doing the “Standing Cat-Camel” as a work-related back stretch. If your job keeps you in the same position all day, Bracko suggests doing 2-minute stretch breaks to reverse that posture at least every hour.

STRETCH HOLDING

Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what’s called a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts.

But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.

A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

Should You Stretch Before Exercise?

Not necessarily. It’s not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.

Should You Stretch After Exercise?

This is a great time to stretch.

Can You Stretch Anytime?

Yes. It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.

This can be when you wake up, before bed, or during breaks at work.

STRETCHING TYPES

4 basic types of stretching are explained by Medifit Education


1) Static Stretching

2) Dynamic Stretching

3) Ballistic Stretching

4) PNF Proprioceptive Neuromuscular Facilitation

 

STATIC STRETCHING

The most common stretching technique, static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more.

Involves stretching a body part to its farthest position and then holding it for 30 seconds or more. It does not involve bouncing or rapid movements, just a mild, painless pulling sensation. You feel the stretch through the entire length and center of the muscle and not in the joints.

Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch.

Yoga poses are the best examples of static stretching.Medifit Education have explained this positions with pictures, as shown at the bottom of this section.

There are two types of static stretches:

Active:

Added force is applied by the individual for greater intensity

Passive:

Added force is applied by an external force (e.g., partner or assistive device) to increase intensity

DYNAMIC STRETCHING

Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity.

Dynamic stretching involves controlled swinging of the arms and legs that gently takes them to the limits of their range of motion. Here, parts of the body are moved with gradually increasing speed, reach or both.

An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.

BALLISTIC STRETCHING

This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching.

Ballistic stretching forces a body part to go beyond its normal range of motion by making it bounce to a stretched position. It increases range of motion and triggers the muscle’s stretch reflex. Only highly conditioned and competent athletes preparing for strenuous activity should employ it.

 

PNF Proprioceptive Neuromuscular Facilitation

PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times. PNF stretching is capable of producing greater improvement in flexibility compared to other techniques. Its disadvantage is that, it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals.

This stretching technique capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:

  • Hold-relax
  • Perform a passive 10-second pre-stretch.
  • Hold and resist force applied by the fitness professional, causing an isometric contraction in the target muscle group, for six seconds.
  • Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of motion (ROM).
  • There should be a greater stretch during this final phase due to autogenic inhibition.
  • Contract-relax
  • Perform a passive 10-second pre-stretch.
  • The fitness professional applies resistance, counteracting the client’s force of concentric contraction of the target muscle group, without completely restricting the joint through its ROM.
  • Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.
  • There should be a greater stretch during this final phase due to autogenic inhibition.
  • Hold-relax with agonist contraction
  • This technique is similar to the Hold-relax technique, but differs for the final stretch.
  • Relax the muscle group and allow a passive stretch. Concentrically contract the opposing muscle group of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.
  • There should be a greater stretch during this final phase due to reciprocal and autogenic inhibition.

 

BODYBUILDING & STRETCHING

Medifit Education strongly recommends stretching for Body building sport and muscle building.

Stretching helps prevent injuries, keeps the muscles loose, and should be a part of your health maintenance routine. Even Arnold recognizes the benefits of stretching. In his book, “The New Encyclopedia of Modern Bodybuilding,” Arnold states, “It is also proven that as a bodybuilder develops, the muscle separation suffers due to gravity and other reasons. Stretching is the cure for this problem! Over time, stretching can greatly aid a bodybuilder’s muscle separation. It might not show right away but when you hit the stage you will be glad you took time to stretch out.”

 

YOGA, STRETCHING & PHYSIOLOGY

A knowledge of physiology can help you visualize the inner workings of your body and focus on the specific mechanisms that help you stretch. You can optimize your efforts if you know whether the tightness in your legs is due to poor skeletal alignment, stiff connective tissues, or nerve reflexes designed to keep you from hurting yourself. And if you know whether any uncomfortable sensations you feel are warnings that you’re about to do damage, or whether they’re just notices that you’re entering exciting new territory, you can make an intelligent choice between pushing on or backing off—and avoid injuries.

In addition, new scientific research may even have the potential to extend the wisdom of yoga. If we understand more clearly the complex physiology involved in yogic practices, we may be able refine our techniques for opening our bodies.

Yoga does far more than keep us limber. It releases tensions from our bodies and minds, allowing us to drop more deeply into meditation. In yoga, “flexibility” is an attitude that invests and transforms the mind as well as the body.

But in Western, physiological terms, “flexibility” is just the ability to move muscles and joints through their complete range. It’s an ability we’re born with, but that most of us lose. “Our lives are restricted and sedentary,” explains Dr. Thomas Green, a chiropractor in Lincoln, Nebraska, “so our bodies get lazy, muscles atrophy, and our joints settle into a limited range.”

AASANS (Static stretching positions)

As mentioned earlier in static stretching,Medifit Educationadvices to do following yoga aasans (static stretching positions) to do twice a day or once in a day atleast, as a part of your daily fitness regime.

Medifit Educationrecommends these aasans for bodybuilders, muscle builders, fitness enthusiast and the lay man who wants to be healthy.

Practice all the aasans under expert teacher.

Medifit Educationadvices that, if you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.

 

Ardha chakrasana

 

Ardha chakrasana 1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ardha chakrasana

Ardha chakrasana 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ardhakati chakrasana

ardhakati chakrasana 1

 

 

 

 

 

 

 

 

 

 

 

 

Ardhakati chakrasana

ardhakati chakrasana 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Bhujangasana

Bhujangasana

 

 

 

 

 

 

 

 

 

Chakrasana

chakrasana

 

 

 

 

 

 

 

 

 

 

 

 

 

Dhanurasana

 

dhanurasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

By Medifit Education

www.themedifit.in

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