Page 20 - MANUAL ESTUDIANTES ENG ML1

DYNAMIC: This stretching technique involves an active and controlled movement of the extremities to reach the maximum range of motion and flexibility without forcing a body part past its normal range of movement. This kind of stretching can greatly improve range of motion and can increase strength and flexibility to a greater degree when compared to static stretching.
BALLISTIC: This kind of stretching is similar to dynamic stretching but uses fast bouncing and rebounding movements to force muscular limits beyond their normal range of motion. It is mostly used by professional athletes to improve muscle, tendon, and tissue stability, flexibility, and strength. This type of stretching should be used with great caution since it can very easily lead to injury.
PNF (proprioceptive neuromuscular facilitation): This stretching technique is a combination of static and isometric stretching. We start with a static stretch, followed by an isometric contraction against resistance while holding this stretching position, and then we relax the muscle and passively stretch the muscle, increasing its range of motion. PNF stretching is considered one of the fastest and most effective methods to increase static-passive flexibility.
2.3 WHEN TO STRETCH, BEFORE OR AFTER EXERCISING?
When to stretch is currently one of the most controversial topics in sports and exercise science. Some studies (Kokkonen,
Nelson & Cornwell, 1998; Gergley, 2013) have shown that static passive stretching before exercising can reduce performance, particularly power, explosive strength, and speed. Historically, athletes had been performing static stretches to warm-up and prevent injuries. However, several studies have shown that static stretching prior to performing powerful activities could weaken the muscles and even increase the risk of injury; these studies concluded that dynamic stretches are more appropriate during warm-up, and passive stretches should be performed after working out or on their own.
Stretching may be uncomfortable, but should never be painful.
A good stretching session could be around to one hour while we work the different muscle groups required.
A stretching session will be more effective if it is performed independently from the training session. That way the muscles are relaxed and we avoid excessive tearing due to muscle fatigue from previous training.
Depending on the level of intensity, we can stretch every day, every other day, or even every third day, and we can focus our session on the same muscular groups or vary groups between sessions.
We should to cool down progressively after training session.
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