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Eseguire lo stretchingStretching it or stretching?

The eternal debate about stretching to the runner: do it or not? Here are some pointers on why choosing the right method of stretching before and after the race

Gli anni ' 80 were undoubtedly the period in which the validity of stretching to supplement training in sport in General and in the running in particular, reached its maximum splendour. They passed by the practice of ballistic stretching, which was based in the execution of a number of bounces, the use of static stretching. Was the book of Bob Anderson, released in 1982 to start this revolution in the understanding and practice thetendon and muscle stretching. Always attentive to the news from the training methodology, I began to practice the new method of stretching first on myself and then on my runners. Practicing stretching slowly became a way of socializing at the end of training. The hold the position for 30 "/40" gave no doubt relief. They spent a number of years and in the meantime I began to be less and less convinced of its effectiveness. Between 1999 and 2000 I advised my students to stop making stretching to see what would happen. Were amazed at the change in my attitude, but I followed him. I didn't notice any major difference between DOS and Don'ts stretching.
In recent years, specialized magazines and books have appeared in publications that have conflicting ideas about how to use the stretching in athletes. The crisis that struck me at the beginning of the year 2000, apparently, struck others as well. Some authors write just that stretching is bad. Authoritative scientific research (g. Alberti-L. Onagaro 2009) demonstrate that stretching of the calf and quadriceps can be negative before the power sports that require fast executions and large applications. You're a runner, although go strong, speed and strength that you express in your running is not very high so the problem doesn't concern you. Other concerns have emerged about the static nature of stretching that would seem to do then fine muscles especially if performed without heating. My crisis was generated by the opportunity to do some stretching in static form. When I did it I had the same pains of when, as a child, my coach made me do the ballistic stretching and my uncle Clyde that I know pain. I was very perplexed about whether debauchery did well. It's true, Bob Anderson in his book spoke of tension development easy and tension, but did not speak of pain. At the height of my crisis I met Jim and Phil Wharton, father and son physical therapists in New York specialize in running. It was the beginning of the end of my crisis.
In the following lines illustrate what, in my experience, is the proper way to do stretching.

What is stretching? Literally translated from English means "stretching". Is the practice of a number of useful exercises to improve flexibility and joint mobility. They are therefore said to a muscle is flexible when she developed a joint mobility to allow the various segments concerned travel in space and extensibility that allows the muscle to stretch easily. That said, I don't think I want you to become "jointed" as a dancer in the scale.
Here are some good reasons to make stretching (f. Madore 2012).

  • The technical movements of the ride becomes more fluid
  • Helps to optimize the preparation and recovery of a race or a workout
  • Helps to optimize the technical movements of the ride
  • Helps mitigate the psychological tension pre pre workout or race
  • Stimulates the lubrication of the joints
  • Facilitates blood circulation
  • Contributes to overall health
  • Improves body awareness
  • Relieves stress
  • Predisposes to coordination
  • It also seems that helps prevent injuries, statement still under discussion.
  • Contributes to the rise in body temperature

In view of these points I want to see how you're going to do stretching.
The opportunity to do some stretching before practice or the race there is a great discussion. Some authors (j. Weineck 2013) suggest doing 5 ' warm up before stretching. Sometimes for us runners is impossible, oddly enough, do a little jog in the start area workout or race. That's why I thought about 3-4 exercises of vascularization who just intended to prepare the body to stretching. It's run of the thrusts on the balls of your feet and knees towards your chest collection. Lately I added 3-4 sets of 30 "walk in place. The method of stretching that I propose is a Variant of Wharton's method. Is based on matching the breathing exercise: in the resting phase you breathe while undergoing elongation you exhale.
Before the race the runners more agitated, that "feel" emotionally the race must perform the exercises slowly with pretty deep breaths, while the quieter Council a dynamic that involves running a little more then a breathing more frequently. Each exercise is designed to never charge your back is repeated for 5-10 times. After the run I recommend stretching after the shower, in a dry, warm environment. While stretching the trigger slack is done standing, after running, relying always on the principle of respiration, is done on the ground, better on a mat. The perfect place to do the stretching of the pre race after race is apply the diaphragmatic breathing or abdominal. Who can't just breaths rather deeply, but never stay. This system ensures the blood supply to muscles with undeniable benefits.

(by Shashi Magar from

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