Last week I was in the ocean on one of the Central Coasts more beautiful days. A wave popped up, I turned to drop in, I started to make my bottum turn and I felt that always unwelcome ting in my calf. The dreaded cramp! Since I was on my second hour in the water at least my session wasn’t cut short. That time in 53 degree water and with some dehydration setting in a cramp is not that uncommon. But it got me thinking about my own flexibility routine and that of my personal clientele. Hence this weeks topic.
Feel free to reply with questions you have on your own flexibility program. Click here to see illustrations and description of some common and effective stretches.
Let’s start with a definition of flexibility: The ability of a joint to move throughout its full range of motion without any muscular or structural restriction. The main goal is to obtain a degree of flexibility throughout the body that is equally balanced.
A very important aspect of flexibility is that it must be balanced functionally when performing a task. This means that there is a balance between having flexibility and stability.
There are many types of stretching techniques some of the more utilized are listed below.
Static and Ballistic Stretching
Passive and Active Stretching
Active stretching is when that the stretcher is doing the work instead of having a trainer or workout partner assist them. Active stretching is generally considered safer than passive stretching because the stretcher controls the force and duration of the stretch.
Example: The stretcher holds his or her limb at its lengthened range of motion and isometrically resists a trainer’s attempt to move the limb into a deeper stretch of the target muscle. The stretcher then relaxes and the target muscle will actively lengthen.
Facilitated Stretching Sequence
1. Actively lengthens the target muscle.
2. Isometrically contracts the target muscle.
3. Actively lengthens the target muscle again.
Recommendations for safely increasing and improving your joint flexibility
Once a muscle is warmed up, it will be easier for the muscle to be stretched. The majority of all stretching should be done after an activity is completed.
When performing your flexibility program, never try to overstretch or force the muscle to stretch beyond its natural range of motion.
This can take place before, during, and after your golf game.
To get some specific help and a personalized flexibility program Click Here. Have a Great Day of Fitness.
FORM – Training & Fitness