Fitness Guide - Flexibility Training Exercises

It is more common to not know the three basic types of stretching, than it is to actually know them. They are Isometric/PNF, static and dynamic. When combining these three you have the potential of getting the absolute most out of your flexibility training.

Proprioceptive Neuromuscular Facilitation or frequently referred to as PNF can be a little complex in the beginning. It is actually combining isometric and passive exercises. Both which can benefit your workout. Before trying these you should first consult your medical professional, as with any exercise routine. Once you have the approval you should consult with a highly recommended experienced professional.

When an individual with any level of experience begins with PFN, they should become motivated as well as deeply devoted to the strategies. Even an amateur can perform PNF safely under the watchful eye of an experienced professional. In doing this you are getting your body conditioned for more strenuous exercises.

The most commonly know type of flexibility exercise and even more traditional one is the static stretches. For these you basically pull yourself to the maximum end point. Once you get to your end point you hold that position for a few seconds and then release the hold. You can increase the time you hold the position for as you feel necessary.

During your warm-up routine you should be doing some variation of a static stretch. Each and every major muscle within your body should be pulled to it maximum, held and then released. By doing this as part of your normal routine on a regular basis your circulation will be improved in your muscles, as it prepares the muscles for a more vigorous workout.

Ballistic stretches or dynamic stretches seem to raise a little more concern. This is due to the fact that they require stretch with more momentum and often times they are done with weights. This can sometimes be dangerous because there are some added risks to be considered when using weights. Before you attempt to do these you should always do so with the guidance of a professional that is very experienced with dynamic stretches.

An example of ballistic stretches is lightly placing your knee on top of a ball. Then slowly begin to slowly move the ball away from your body. Rotating it as you move it away from you towards your feet. Add in a fast pace bounce as you reach your maximum extending point.

Another example is lunges. These are done by placing one of your feet in front of the other and slowly kneeling as your back leg stays straight. You can change this by slightly bouncing your rear leg for added stretch.

There are other exercises that you can did with the assistance of a partner. In these you will be using resistance or tension in order to work the targeted muscle. In these you will stretch a specific muscle and hold it as your partner also applies light pressure. As you are relaxing to go back to the original position your partner will press in the opposite direction that you are trying to go. This is done to add resistance and minimize movement.

An example of this would be, stretching your arms out and moving them behind you slowly. Once you do this you should now tighten your muscles (biceps, triceps and shoulders). This is where your partner will be utilized. The individual assisting you should now gently pull down on your hands to bring you slightly further that the 180° mark as you are trying to bring your arms back to the 180° range.

Fitness Exercises

Fitness Guide – Basic Stretching Exercises for Any Sport
Fitness and Exercises Guide – How to Avoid Workout Injuries
Fitness Guide - Back Flexibility and Strength Exercises
Fitness Guide - Abdominal Exercises, Benefits and Limitations
Fitness Guide - Upper Body Exercises
Warm-Ups Routine Before Exercising and Workouts
Fitness Workout - Leg Exercises

Topics and Resources

Fitness Exercises

Basic Stretching Exercises for Any Sport
Flexibility Training Exercises
Fitness Guide - Upper Body Exercises
Back Flexibility and Strength Exercises
Warm-Ups Routine Before Exercising
Abdominal Exercises - Benefits and Limitations
Fitness Workout - Leg Exercises

Enter your search terms

Web   StretchingExercise.net   Submit search form