|
|
Static Stretching
Static Stretches are stretches which do not involve
motion at all. There are two types of static stretches, passive static
stretches and active static stretches. Passive staic stretches are
stretches where you don`t contribute a force to get stretched (For
example when
you lift your leg up to a certain point and keep it there). Active
static stretches where you get stretched through a force (For example
the splits,
where your body weight presses you into a stretching position, when
a partner lifts and stretches your leg or when you have your leg up
somewhere and go closer and closer with your head)
Passive: (Lowest form of stretching) When your muscle is stretched,
position doesn`t change animore. You are "PASSIVE" stretching
Active: (Normal, most used for of stretching) When your muscle is
stretched, and you are "ACTIVE" trying to stretch further. But if you
try to hard, your active stretch might turn into a isometric stretch.
Lern more about isometric streching and PNF-stretching.
Technical description: Static Stretching
- Example 1 Static Stretching. Active and Passive.
The Frontsplits. Your body weight presses you down and your legs
get more and more stretched out => Active Stretch. But as soon
as you can can go into the frontsplits without the need of your
body weight pressing you down, this stretch is considered a passive
stretch. To make it active again, you have to lean forward or backwards
with your torso.
- Example 2 Static Stretching. Activebut not Isometric.
At the wushu snapkick stretch you straighten one leg and try to touch
your toe with your head. Because you are already stretching a muscle
and are trying to stretch further and further, this stretch is
considered Active. But many guys who do this stretch, do an isometric
stretch without knowing. (Pulling up the toe with your hands very
hard leads to a contraction => see isometric stretching)
To avoid an isometric contraction you can put your hands on your knees or ont the floor. Isometric stretching leads to more muscle soreness.
Trainer advice: Static Stretching
- Use Passive Active Stretching techniques, when you are sore.
- Active passive stretching techniques are standard and can be used every day.
- Dynamic PNF and isometric stretching shouldn`t be used more then 3 times per week. Lead to mucle soreness very quick.
Those techniues are very intensive and should only be used by experianced athletes.
PNF is like bodybuilding for flexibility.
Videos: Static Stretching
|
|
|
