Tag: upper

UPPER BODY BALLISTIC STRETCHING

Hello everyone!! Today I want to introduce you a new type of stretching, the ballistic stretching.

In this stretching, you must perform your movements with a high speed and with the full range of motion.

But I am going to explain it better, particularly the upper body ballistic stretching, in the following link.

I hope you all like the information!! Let me know if you like my posts. Thank you so much!! See you!!

https://docs.google.com/presentation/d/1sw4RTpiJE9VLemPONgI5Wm5yggVR2vvfCgCqPzGeaLI/edit?usp=sharing

UPPER BODY DYNAMIC STRETCHING

Good night everyone!! Today, I would like to talk you about other type of stretching, the dynamic stretching.

Dynamic stretching es more active than static stretching, but this time I am going to explain it to you in a PDF document.

So, here you are!! I hope you enjoy the post and I hope it to be very useful for you. Thank you for all your support!!

Upper-body-dynamic-stretchingDescarga

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