MyStretchingVital

Stretching has been an important topic of discussion among experts for years. Much of the science is inconclusive, but there are a few aspects that we can all agree on. To clear up some confusion on the illusive nature of how, when, what kind of stretching to perform, here are a few things you may benefit from knowing.
Stretching, and its many variations, has been discussed in relation to soreness, injury, and performance. Before you read on, here are a few definitions you should know:

Static Stretching:

Static stretching is when you stretch while holding a position. Normally stretching exercises are performed to warm up an athlete before an event or training session. This form can also be used in stretching after workout.

Passive Stretching:

Passive stretching is when you assume a position and hold it with another part of your body, or with the assistance of a partner or specific apparatus (floor, say). For example, bringing your knee up high and then holding it there with your hands. Passive stretching is a form of static stretching where you are relaxed and make no contribution to the range of motion. Instead, an extrinsic factor, like your hands in the example above, creates the external force.

Isometric Stretching:

Isometric stretching is a form of static stretching that involves the resistance of muscle groups through isometric contractions (tensing) of the already stretched muscles. For example, have a partner prop your leg up high (and hold it there) while you attempt to force your leg back down to the ground.

PNF Stretching:

PNF (proprioceptive neuromuscular facilitation) is a combination of passive stretching and isometric stretching in order to achieve maximum static flexibility. PNF stretching normally requires the assistance of a partner to provide resistance against the isometric contraction and afterwards to passively move the joint through its increased range of motion.

Dynamic stretching:

Dynamic stretching involves synchronizing parts of your body to move together and gradually increase reach, speed of movement, or both. Unlike ballistic stretching (below), there are no bounces or jerky movements in dynamic stretching.

Active Stretching:

Active stretching is when you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles (muscle you want to stretch). For example, bringing your knee up high and holding it there with only your legs rather than using your hands.

Ballistic Stretching:

Ballistic stretching uses the momentum of your moving body or limb to force it beyond its normal range of motion. Commonly, this is when we ‘bounce’ into (or out of) a stretched position.

Stretching, soreness and performance

The soreness you (may) feel after a tough or longer than usual workout is commonly termed delayed-onset muscle soreness (DOMS). There are about 6 hypothesized theories that aim to explain the mechanism behind DOMS, namely lactic acid, muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux theories. They affect performance by causing a reduction in joint range of motion, maximal torque, and shock attenuation. So what does stretching have to do with that? Well, that depends on how and when you stretch. A plethora of research indicates that static stretching prior to a bout of exercise does not, in fact, confer protection from muscle soreness. In fact, static stretching before a maximal effort inducing exercise has adverse effects on performance.
Furthermore, studies have shown that static stretching before and after physical activity does not appreciably reduce the risk of injury. However, post exercise static stretching may reduce the risk of what researchers call “bothersome soreness”, while consistent PNF stretching performed post exercise increases athletic performance, along with range of motion.

Stretching vs. Warming up

They are not the same! Many people equate warming up before exercise or sport to stretching when in fact; there are technical differences between the two. Many studies have shown that warming up reduces the risk of injury, and that a warm up that incorporates dynamic stretching as well as a lower intensity version of the exercises you are about to perform increases range of motion as well. To clarify, a warm up before running may be brisk walking, and dynamic stretching before running may include walking lunges, where brisk walking serves as a lower intensity version of the exercise and walking lunges dynamically stretch the muscles you are about to exert.

Stretching before a workout or after

Should you stretch before a workout or after? The best answer so far is that, it depends! If you are about to perform a maximal lift, avoid static stretching before exercising. If you are about to jump into a beastly workout or play a sport, it is advised that you warm up as well as incorporate dynamic stretching before you start. As for afterwards, there is no harm in cooling down with PNF (static) stretches.

Clarifications

1) Stretching, in any form, should not be painful! You should feel a slight tension while stretching, not pain. And the tension should dissipate after a while depending on your level of flexibility and muscular development.
2) Holding stretches isn’t a necessity. Research has shown that the common belief that ballistic stretching might be harmful may be incorrect." However, further studies are warranted.
3) Apart from improving range of motion, stretching is relaxing and many people engage in stretching exercises to maintain a balance in their body mechanics. One of the greatest benefits of stretching may be something that research can't quantify yet: it just feels good!

We will continue to hear and read about this phenomenon since so many questions are still vaguely being answered. Just remember that if you choose to stretch, you can always customize your exercises to best fit your needs

¿Yoga o Pilates? ¿Qué elijo?: similitudes y diferencias

Muchas personas se preguntan qué deben elegir si yoga o Pilates. La respuesta dependerá de cada caso, ya que aunque existen ciertas similitudes (no olvidemos que Joseph Pilates se basó en diferentes disciplinas, entre ellas el yoga, para crear la suya) también hay grandes diferencias.

Todo dependerá de lo que busquemos y nuestros objetivos.

Tanto el yoga como el Pilates son ejercicios de bajo impacto que pueden realizarse con la simple utilización de una esterilla (que en el caso del Pilates deberá ser más gruesa) y ropa cómoda, ya que la libertad de movimientos es necesaria para la realización de los diferentes ejercicios. Ambas disciplinas han de practicarse con los pies descalzos.

La respiración es de vital importancia en las dos disciplinas, aunque en el yoga será diafragmática y en el Pilates torácica, pero en ambas, se considera imprescindible el control de la respiración. En el yoga se busca, a través de ella, la concentración, la relajación y la conexión de cuerpo y espíritu, mientras que en el Pilates, se realiza como forma de purificación del flujo sanguíneo que llega a nuestros músculos mientras realizamos los ejercicios.

Yoga o Pilates. Diferencias y similitudes

Estas dos disciplinas dan gran importancia a los estiramientos y permiten ganar equilibrio y flexibilidad a la vez que tonificación muscular sin hipertrofia, sin embargo, puede decirse que el yoga requiere una práctica más estática mientras que el Pilates es más dinámico y fomenta un mayor fortalecimiento del core o “powerhouse”, como lo denominó Joseph Pilates, que consideraba a esta musculatura el centro energético y estabilizador del movimiento corporal.

Con cualquiera de las dos disciplinas lograremos una mayor flexibilidad, tonificación y corrección postural con disminución del estrés.

Por otro lado, el practicar Pilates es más energizante, mientras que el yoga es más relajante, por tanto, si buscas un entrenamiento más físico y con mayor actividad muscular, puede que te interese practicar Pilates, mientras que si buscas relajación y adoptar un estilo de vida más espiritual puede que lo tuyo sea el yoga.

Tú decides.