Stretch it Out !

Strength and Stretch compliment each other. People forget how important it is to include a good strength session at both the beginning and the end of a workout.

There are various types of stretching that you can easily utilize: AIS, Myofascial Release and PNF are the three I want to introduce you to today.

 

Active Isolated Stretching (AIS)
Great post workout, lay down and relax and stretch it out. Hold a stretch for a few seconds repeatedly for several reps, each time stretching few degrees beyond the previous stretch.

 

Myofascial Release
A combo of pain and pleasure! Using a grid roller is a great way to get deep into the connective tissues, aka fascia, in your body using a form roller/grid roller. Easily available at most sports stores in the UAE.
Not only does myofascial release relieve tension in the muslces, but it also improves flexibility in the fascia and underlying muscle.
Use small, continuous back-and-forth movements over an 2-6 inch area for 30 – 60 seconds. The pain can be quite intense but you will get used to it and reap the benefits. Best done after a workout, but can be part of your warm up if your muscles are feeling tight.
Proprioceptive Neuromuscular Facilitation (PNF)
This stretching technique capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:

 

Hold-relax
Begin with a passive 10-second pre-stretch.
Then begin the hold-relax:
Hold and resist force applied, either using a band or pusing against a wall, for six seconds, for an isometric contraction in the target muscle group.
Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of motion (ROM).
The final phase should be the deepest stretch.

 

Contract-relax
Begin with a passive 10-second pre-stretch.
Resistance is applied in the same way as the Hold-Relax technique, counteract the force of contraction of the target muscle group, without completely restricting the joint through its ROM.
Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.
The final phase should be the deepest stretch.

 

Hold-relax with agonist contraction
This technique is similar to the Hold-relax technique, but differs for the final stretch.
Relax the muscle group and allow a passive stretch. Contract the opposing muscle group of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.
The final phase should be the deepest stretch.