Rehabilitation and stretching are essential elements for modern people who are familiar with fitness and home training. However, many people are aware of the need to relax the body before and after exercise, but neglect it. There are two main reasons for this.
First, it's not fun.
That's right. First of all, it is not fun and it is difficult to feel a big effect in a short time.
Second, it is difficult.
It's painful, it's not fun, and it's just painful, so it's hard to have the desire to keep going.
For this reason, it is said that many people visit hospitals or rehabilitation centers with injuries to ligaments or muscles while neglecting to relax their body after finishing exercise. So, today, let's learn about the types and methods of stretching you can perform for your health, injury prevention, and rehabilitation after injury.
■ dynamic stretching
A technique that uses controlled elastic motion to move a body part to a limited point within its range of motion. Representative gymnastics include national gymnastics and dosu gymnastics.
By repeatedly and intermittently stimulating soft tissues such as muscles, tendons, blood vessels, tissues around joints, and fascia, it has the effect of increasing body temperature and securing the range of motion of the joints by promoting blood circulation.
Through this, you can understand it as a rehabilitation stretch that can improve flexibility, stability through strengthening core strength, and control ability of nerve roots.
■ static stretching
This technique is performed by pulling the muscles as if pulling a string and maintaining a posture where the pulling force (tension) of the muscles is generated. From a stationary position, move slowly and carefully to improve muscle pulling power, and hold the posture steady to allow the muscles to relax.
It is an effective technique for beginners, sedentary people, and the injured, but it is recommended to avoid excessive stretching before exercise because excessive training reduces exercise efficiency and causes muscle fatigue.
■ Active stretching
It is a technique that stretches one's own muscles by moving by itself rather than by an external force. It is a technique to release the opposite muscle (antagonist) by creating a force (strengthening force) that is increased within the target muscle to be released. Typical exercises include yoga and hamstring stretches.
A very effective body-controlled rehabilitation stretch before practice with training and exercise. However, it is difficult to maintain a fixed position for a long time, so it is recommended to hold it for about 10 to 15 seconds.
■ passive stretching
It is a technique of using a person or device that can help, rather than one's own strength, to stretch.
Therefore, since the burden on the muscles is stronger than that of general exercise, it is usually 30 seconds to 2 minutes.
Maintain the correct posture, and perform only to a comfortable level.
It is good for improving the flexibility of joints, muscles and ligaments, and relieving body pain and tension due to wide range of motion mobility, but a professional trainer because the risk of injury is high and people with muscle injuries need to pay attention to the strength applied to the muscles or the condition of the equipment It is recommended to adopt a high-safety instrument should be used.
This is an effective rehabilitation stretch during the post-workout recovery phase.
■ PNF stretching (proprioceptive neuromuscular facilitation)
It is a type of flexibility exercise that involves the contraction of muscles (antagonists) opposite to the target muscle group to be trained.
By combining active contraction and passive relaxation of muscles, it is effective for improving flexibility and
You can get a muscle-strengthening effect at the same time.
Developed as a form of rehabilitation program, it is effective for recovery stage situations after training or exercise and for the elderly.
Rehabilitation stretching. However, when applied to an injured area, it may cause additional injury to the damaged area.
Therefore, care must be taken when setting the intensity or choosing a partner.
As such, it can be said that each type of stretching has different pros and cons. This will be effective in preventing injuries and recurrences as well as recovering motor function if it is based on identifying various characteristics and individual circumstances when starting rehabilitation training and adopting and applying the techniques accordingly.