Dynamic stretching Dynamic stretching is often performed during the warming up phase after a short general warming up. The main difference with static stretching is that the end position is not held. Do a short warming up first, jump rope, low pace running, etc, about 5 minutes. Arms circles, hip rotation, upper body rotation, pulling up the legs and walking lunges are examples of dynamic stretching. (this section needs some work) Static stretching Static stretches are usually performed during the cooling down phase. Some guidelines: - Never stretch cold muscles, make sure you are properly warmed up. - Work your way from the feet up to the neck, or vice versa. - Never cross the pain threshold. - Hold a stretch for about 10 to 15 seconds, repeat the same stretch 2 to 4 times. - Don't bounce. All stretches, including their illustrations, have been taken from [url]http://www.exrx.net[/url]. Here we go. Neck Retraction: This content is protected Rotation: This content is protected Extension: This content is protected Shoulders Front deltoid: This content is protected Side deltoid: This content is protected
Rear deltoid: This content is protected Upper arms Triceps: This content is protected Biceps: This content is protected Forearms Wrist flexors: This content is protected Wrist extensors: This content is protected
Back General: This content is protected Lats: This content is protected Traps: This content is protected See also, Deltoids. Rhomboids: This content is protected External rotators: This content is protected
Chest General: This content is protected see also front deltoid. Core Abdominals: This content is protected Obliques: This content is protected This content is protected Spinal erector: This content is protected
Glutes: This content is protected Hip abductors: This content is protected This content is protected Hip flexors: This content is protected Hip rotators: This content is protected
Hip adductors: This content is protected Legs Quads: This content is protected Hamstrings: This content is protected Calves: This content is protected Shin: This content is protected Do you maggots understand?
sweet. my coaches say i have to strech every major leg muscle in my legs for three minutes, does that sound ok?
are you suggest we stretch every single one of those muscles? seems like it would take like 10 minutes. Say i'm about to play tennis for 2 hours, what do you recommend for stretching? Also, I always thought it was important to stretch my ankles. is that so?
Before playing tennis you'd do a warming up, which includes some dynamic stretching usually. After that I think it would be good to do a full static stretch, 10 minutes isn't that long.
Everybody response different to stretching and weight training alike, this is a good general starting area, once you learn to listen to your biofeedback you can make adaptations and be more specific to your needs.
