Tag: static

LOWER BODY STATIC STRETCHING

Hello partners! In the previous post, we saw the upper body static stretching, but this time we are going to talk about this kind of stretching in the lower body.

As we know, the static stretching consists in an elongation of a particular muscle or group of muscles to the maximum point that they can and keep it in that position during a number of seconds. In this type of stretching, the speed which the movement is going to be carried out with is not the most important thing. (Arredondo-Saldaña, n.d.)

In particular, the lower body static stretching is very important to prevent muscular injuries in calf, quadriceps, hip, hamstrings, ankle, etc.

As we learnt in the previous post, the static stretching must have a duration of 15 seconds (Thomas, Bianco, Paoli, & Palma, 2018). In the following video, we are able to see the best exercises for lower body static stretching.

REFERENCES:

Arredondo-Saldaña, J. (n.d.). Ejercicios de estiramiento Fascitis plantar. Ortopedia- Medicina Deportiva, 3. Retrieved from http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/estiramientos_1.pdf

Runner, S. E. R., Principiante, O., Avanzado, M., Ocasional, E., Planificado, R., Flexibilidad, L. A., … Para, P. (2018). LA FLEXIBILIDAD.

Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. International Journal of Sports Medicine, 39(04), 243–254. https://doi.org/10.1055/s-0044-101146

UPPER BODY STATIC STRETCHING

In the static stretching, the movement and elongation of the muscular tissues occur very slowly, based on a maintained position, which means a greater safeguard for the soft tissues (M. D. Sánchez, B. de la Cruz , J. Algaba, 2012).

Several authors have pointed out the importance of the static stretching as part of sports training and sport medicine indicating that it is the most common and simple stretching method to increase the flexibility of a muscle or group of muscles (M. D. Sánchez , B. de la Cruz , J. Algaba, 2012).

The static stretching must have a duration of 15 seconds (Thomas, Bianco, Paoli, & Palma, 2018) and the best stretching exercises for the upper body are included in the following video (Arredondo-Saldaña, n.d.), (Grave, 2011), (Runner et al., n.d.):

References:

Arredondo-Saldaña, J. (n.d.). Ejercicios de estiramiento Fascitis plantar. Ortopedia- Medicina Deportiva, 3. Retrieved from http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/estiramientos_1.pdf

Grave, T. M. (2011). anexo 10. TABLAS DE EJERCICIOS DE FLEXIBILIDAD.

M. D. Sánchez , B. de la Cruz , J. Algaba, M. Á. L. d y J. N. (2012). Medicina del Deporte. Rev. Andal. Med Deporte, 5(2), 53–56. https://doi.org/10.1016/S1888-7546(14)70058-9

Runner, S. E. R., Principiante, O., Avanzado, M., Ocasional, E., Planificado, R., Flexibilidad, L. A., … Para, P. (n.d.). 8 02-03-18 (.

Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. International Journal of Sports Medicine, 39(04), 243–254. https://doi.org/10.1055/s-0044-101146