< < < 
Tae Kwon Do
Higher Ground Martial Arts is a member of A.I.M.A.A. and Cho's Tae Kwon Do
Higher Ground
Martial Arts
Martial Arts
Ballistic Stretching
Ballistic stretching is not recomened for an inexperienced practitioner, as it can cause injury. It consists of increasing your muscle length past its normal range of motion by bouncing slightly into a further stretched position 6 to 10 times.
Static or Isometric Stretching
Static stretching involves holding a position. You stretch to the farthest point and hold the stretch for 15 to 30 seconds and repeat the stretch three times for each stretched position
An Example of static stretching is holding yourself into a sitting split
Isometric stretching also includes stretching with another person holding or supporting you into a stretch, but not moving while you are in a stretched position.
An example of using manual resistance is holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed
Active stretching
Active stretching is when you use only the resistance of your own muscles to stretch a muscle. An example of this is holding your leg straight out in front of you for a few seconds supported only by your own muscle strength.
Active stretching increases active flexibility and strengthens the agonistic muscles, many of the stretches in
Yoga are active stretchesBallistic Stretching
Passive Stretching
Passive Stretching occurs when one is relaxed and is not making a contribution to one's own range of motion, but is moved by another force or that of a partner. It can be static or ballistic.
Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness
The best way to stretch is slowly and gradually. DO NOT rush stretching because you are in a hurry. It should be done slowly both before and after working out.
If you would like to work on increasing your flexibility you should focus on holding stretches for at least 30 seconds and you should repeat each stretch at leat once.
You should also incorporate some of the various types of stretches: Isometric or Static, Passive, active, and ballistic.
You should remember to stretch out all of the parts of your body, not just the ones that you think you will be using. Be sure to include your neck, arms, back, knees, calves, hamstrings, quadriceps, shins, ankles, wrists, and fingers.
You should stretch after "warming-up" your muscles by doing simple tasks like runnung in place or briskly walking. This allows for the muscles to prepare for exercise, "waking" them up and preparing them for extension and speed. If you are not "warmed-up" you may actually cause the muscles to tighten up instead of to lengthen.
Floor streching can be relaxing. Its success can be effected by other factors, first it eliminates the need to focus on balance, muscle extension by a slow and gradual motion, and proper breathing, which will allow for a deeper and more relaxing stretch.
The easiest way to relax sore muscles is actually to stretch them. Stretching increases the blood flow to muscle groups, allowing them to relax
Important Facts About Stretching
Types of Stretching to increase Flexibility
Some Basic Stretching
Exercises
Exercises
Lateral Neck Flexion
Forward Neck Flexion
Neck Rotation
(Left and Right)
(Left and Right)
Postierior Shoulder Stretch
Short Adductor Strectch
Wrist Extensor
Tricep Stretch
Shin Stretch
Wrist Flexor
Lat Dorsi Stretch
Long Adductor Strectch
Hip Flexor
Standing Groin Stretch
Sitting Hamstring
"Pike" Stretch
"Pike" Stretch
Partnered Hamstring Stretch
For More information on stretching, or how to perform any of the stretched please
click here
These image are courtesy of the aforementioned site
www.sportsinjury.net