Streyching

The Streyching (or "stretching") is a system of the physical exercises directed to an extension of separate groups of muscles, sheaves, sinews. The name came from the English word "stretching" that means "stretching", and completely captures the essence and a main objective of a complex.

In the separate direction the streyching began to be allocated rather recently - in the middle of the last century, and it received official recognition and justification in works of scientists only twenty years later.

The system of a training a streyching is used as the independent direction, and separate exercises are included practically all training and recreational complexes.

Types of a streyching

There are several systems of classifications a streyching of exercises.

On extent of impact on muscles the streyching is divided on soft and deep.

When performing a soft streyching of a muscle stretch to the usual length. The average time of performance of exercises makes about 30 seconds.

The purpose of a deep streyching is the muscle strain to new length. At the same time performance of everyone exercise can take from 2 to 5 minutes.

Depending on ways of performance of exercises distinguish a static, passive, dynamic, active, ballistic, isometric, proprioceptive neuromuscular streyching.

The static streyching is characterized smooth and slow (up to several minutes) by performance of each exercise. Stretching occurs under the influence of the weight of own body. At the same time not the tension of a muscle, and its relaxation is the cornerstone of an extension. This type of trainings a streyching exerts beneficial influence on muscles, softly develops joints and stretches sinews. The static streyching is recommended to the persons possessing the minimum physical training or its total absence.

The active streyching is directed to work with the certain isolated muscle which at the same time can be in a passive state, stretching occurs at the expense of load of the groups of muscles surrounding it. The active streyching promotes not only to a muscle strain and sinews, but also to increase in mobility of joints.

The dynamic streyching is also quite safe look. It is based on a muscle strain through change of tension by relaxation. The dynamic streyching in comparison with static is considered more productive as performance of exercises happens to gradual increase of amplitude of movements.

The ballistic streyching is carried to the most unsafe look as are its cornerstone sharp the movements, carried out with a big amplitude and essential speed. The main exercises are bendings and extensions of a trunk and the swing movements by hands and legs.

It is possible to be engaged in a dynamic and ballistic streyching only under control of the experienced trainer.

Isometric streyching. In this case process of an extension is carried out at the expense of a muscle tension and made in four stages: tension – relaxation – stretching – fixing. This type of a streyching is most productive, but demands special efforts and sufficient physical training.

Proprioceptive neuromuscular streyching ("proprioception" - deep sensitivity). This type of a streyching is similar with isometric, but assumes participation of other person at tension stage. Very often this other person is the coach of the rehabilitation center as this look a streyching of exercises practices with the medical purpose. Trainings help to recover the mobility of separate joints and extremities in general broken as a result of an injury, a disease or operation.

Medical effect of trainings streyching

• Joints gain big mobility, elasticity and flexibility of muscles increases.
• The bearing improves.
• Tsellyulitny deposits decrease.
• Thanks to stretching the pains connected with permanent nervous tension or jamming of nervous roots are killed.
• Alternation of tension and relaxation exerts beneficial influence on a nervous system, promoting mitigation of consequences of stresses.
• Blood circulation accelerates that provides additional feed with oxygen of all muscles of an organism, including cordial.
• The lymph flow amplifies, developments of stagnation in lymphatic system are liquidated.

Contraindications and restrictions to occupations a streyching

Despite all advantage and availability of trainings a streyching, to them there are contraindications, as well as to any kind of an exercise stress:

• recently postponed changes;
• chronic diseases of joints in the period of an aggravation. As soon as there occurs remission, exercises not only are not contraindicated, but are even useful;
• hernias;
• serious curvatures and instability of a backbone;
• recently postponed dislocations. If to be engaged in a streyching in a condition of the injured sheaves, recent dislocation can turn into usual;
• the atherosclerosis, thrombosis, thrombophlebitis and other diseases of cardiovascular system connected with the raised thrombogenesis. For the same reason with care it is necessary to treat trainings a streyching at a varicosity;
• at a hypertension the complexes including inclinations are contraindicated;
• osteochondrosis of a backbone is a contraindication concerning twisting exercises. All others an exercise streyching opposite, at the expense of an extension of muscles of hips, a basin, a shoulder girdle and strengthening of a back and a press will allow to facilitate a state;
• active trainings a streyching are not recommended after the intensive power training. After serious power load of joints only easy exercises on an extension for relaxation of muscles are admissible.

Rules of performance streyching of exercises

Be warmed before a training a streyching, it improves blood circulation and intake of oxygen to muscles.

Avoid sharp movements in the course of performance of exercises.

The correct performance a streyching of exercises is not followed by pain. You have to feel muscles, but not pain in them.

It is necessary to begin an extension with big muscles, it will strengthen inflow of blood to small, more vulnerable muscles.

Concentrate on a muscle which you stretch at present, without being distracted by anything foreign.

The pause in most stretched pose has to be about 10 - 30 seconds. If after this time tension does not fall down, so stretching was too strong. Stop exercise and start anew.

You breathe deeply, it promotes relaxation of muscles and helps an extension. Begin all inclinations with an exhalation, and extensions - a breath.

When performing any of a streyching of exercises accept a steady position.

Pay special attention to an extension of those muscles which you load more often and more. For example, the fond run it is worth concentrating on quadriceps and muscles - sgibatel of a hip.

Act accurately and gradually, increase amplitude a streyching of exercises in the small portions.

The training Streyching is often called "cat's fitness". Have patience, be engaged in a streyching regularly, and you will reach cat's flexibility and grace.