![]() Active isolated stretching (AIS)Īctive isolated stretching (AIS) requires you to move into a stretch until you reach a place of tension, and then hold this position for 1 to 2 seconds. Take care to do these stretches safely and mindfully to reduce your chance of injury. However, your body is unable to relax fully, and you may put too much pressure on your muscles and connective tissues. These intense stretches target specific muscle groups using repetitive bouncing or jerky movements. Popular among athletes, ballistic stretches use force to move your body past its normal range of motion. The constant movement that these stretches involve can improve flexibility and alleviate tightness in your muscles and joints. Dynamic stretches use smooth, controlled movements to increase range of motion and mobility. You can do dynamic stretches as a warmup to target the muscle groups and movements that you’ll be using during your workout. Passive stretches are useful when you’re recovering from an injury or cannot stretch on your own. You can use them to cool down after you exercise. Passive stretches enhance flexibility while preventing the muscle fatigue and soreness that often follow a workout. This stretching technique relies on the assistance of a prop, accessory, or partner to increase the stretch, which means that you’re not actively contributing to increasing the range of motion. You can actively stretch on your own by contracting your muscles without applying any external force. Active stretching boosts blood flow to the muscle groups that you’ll be targeting during your workout. ActiveĪctive stretching gets your blood pumping and loosens up your muscles, which makes it ideal for warming up before a workout. ![]() Here’s a look at some of the most common types of stretching. Speak up if the stretch is too intense or you experience any pain. They should use gentle resistance to maximize safety. Working with a partner can be greatly beneficial. Do this stretch 2 to 3 times on each side.Repeat with your opposite foot forward.Step forward with your left foot as you stretch your shoulders and chest.Bend your elbows at a 90 degree angle, with your palms facing forward.Slowly release the right leg and repeat the steps using the left leg.Hold this position for up to 1 minute, breathing normally.At the same time, press your foot against the resistance.Gently pull your foot toward your body.Reach your right hand, a towel, or a strap around your right ankle.Bend your right knee to bring the heel of your foot toward your buttocks.Place your left hand against a chair or wall to help with balance.Your body will feel better when it has less of the muscle tension, soreness, and tightness that often accompany exercise.Ĭontinue reading to learn more about stretching techniques, their benefits, and which options are best for you. Regular stretching reduces your chance of injury, enhances flexibility, and increases range of motion. Its benefits enhance muscle function, allowing you to move with greater ease and comfort throughout your daily and athletic activities. Stretching is an important part of being active. Doing this allows your body to relax into the posture. ![]() Once you’ve reached your limit or place of tension, you hold this position for up to 1 minute. You can also use the floor or a wall.ĭuring static stretching, you move your body as deep as it will go into the stretch. ![]() You’re able to relax your body while a partner, accessory, or prop intensifies the stretch by putting external pressure on your body. Passive stretching is a type of stretching in which you stay in one position for a set time.
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