Why is stretching so important!?
Improving flexibility is done mainly by performing stretching exercises. The most common forms of stretching exercises are static, sustained stretching exercises that are slow and controlled.
Static stretches are thought to be safe for most people. They involve a slow, gentle stretch of the muscle that is held in a lengthened position for 10 to 60 seconds and repeated about three times.
Another type of stretching exercise is called dynamic stretching. Dynamic stretching involves gradual increases in your range of motion and speed of movement with a controlled swing (not bounce) that reach the limits of your range of motion in a controlled manner.
You never force this type of stretch. Examples of dynamic stretching are slow, controlled leg swings, arm swings, or torso twists.
Dynamic stretching exercises improve flexibility required in most sports and are often performed after a warmup before aerobic exercise training. Dynamic stretching exercises include 10 to 12 repetitions of the movement.
Ballistic stretching uses momentum in an attempt to force a joint beyond its normal range of motion. Bouncing-type stretches are ballistic and very different from dynamic stretching because they are trying to force a greater range of motion.
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