This article and video is a great visual aid to help with the simple exercise of stretching. Seeing and knowing the muscles that you are working on helps greatly to target certain areas, especially if you have a weakness or an injury. As a yoga teacher and practitioner stretching the right way is a vital part of my daily life. Stretching can help improve flexibility and in turn increase the range of motion in the joints. Improved flexibility decreases the chance of injuries by allowing the muscles to work more effectively and improve performance in physical activities. Stretching correctly with proper technic will maximise these benefits.
"You should all know that you need to stretch, whether you are a chronic sitter,
a weekend warrior, or a daily exerciser.
Stretching helps your blood reach your muscles and your joints move through their full range of motion,
but it also improves your posture and athletic performance
and reduces the risk of injuries and pain."
Stretching will assist in correct posture by lengthening tight muscles that pull areas of the body away from their intended position, thus making it as important as actually exercising. It increases blood and nutrient supply to these muscles which reduces muscle soreness. Focus on a key area of the body, especially those muscles that are tight, then take the time to include all the stretches for that area.
There are two types of major stretching, dynamic and static. Dynamic stretching works by gently putting muscles through their maximum range of motion by way of mobilising the joints to which the muscles are attached. This elevates the muscles' temperature, increasing the range of movement, blood and oxygen flow to soft tissues.
Static stretching is the typical 'stretch' and 'hold', which stretches muscles while the body is at rest. This is great for those overactive muscles as it gradually lengthens a muscle to an elongated position. A minimum of 20 seconds and a maximum of 2 minutes is ideal. If the muscles are too involved, you can use static hold to lower their nervous involvement and give more of the work to the needed muscles.
Bikram yoga incorporates both of these stretches for 90 mins. In fact, the class is based on a therapeutic means of moving the body to promote healing and self awareness. The combination of the more dynamic standing series with the relaxing floor series offers a full range of stretches for every part of the body. Therefore don't underestimate the power of a simple stretch! Make it a part of your daily routine to maintain a healthy body.
There are two types of major stretching, dynamic and static. Dynamic stretching works by gently putting muscles through their maximum range of motion by way of mobilising the joints to which the muscles are attached. This elevates the muscles' temperature, increasing the range of movement, blood and oxygen flow to soft tissues.
Static stretching is the typical 'stretch' and 'hold', which stretches muscles while the body is at rest. This is great for those overactive muscles as it gradually lengthens a muscle to an elongated position. A minimum of 20 seconds and a maximum of 2 minutes is ideal. If the muscles are too involved, you can use static hold to lower their nervous involvement and give more of the work to the needed muscles.
Bikram yoga incorporates both of these stretches for 90 mins. In fact, the class is based on a therapeutic means of moving the body to promote healing and self awareness. The combination of the more dynamic standing series with the relaxing floor series offers a full range of stretches for every part of the body. Therefore don't underestimate the power of a simple stretch! Make it a part of your daily routine to maintain a healthy body.
