Muscles, joints, and coordination benefit from assisted stretching sessions. The practice of sport regularly requires performing stretching exercises so that the musculature suffers as little as possible during training. But is this the only function of stretching?
With the help of personal trainers, it is possible to take advantage of assisted stretching, a technique that aims to improve muscle extensibility and elasticity properties. It is a way to increase elasticity more quickly and with better results.
Although we can stretch our muscles, when the force is applied from the outside, by personal trainers, the muscle is in a more excellent state of relaxation. It allows that higher ranges of the joint range are reached and therefore increases the effectiveness of stretching. The presence of specialized personnel makes possible a greater control of the muscular groups that are exercised, playing a vital role in the treatment of injuries or the strengthening of muscles affected by some ailment.
Benefits Of Assisted Stretching
In addition to those already mentioned, the practice of this type of stretching brings other benefits that deserve attention:
1. The assisted stretches have an analgesic and antispasmodic effect
They are very effective in relieving the aches of contractures, stiffness, and cramps. The typical post-competition pains can reduce and relieve, and after exertion, the muscles are stretched. It applies to both healthy and atrophied muscles.
2. Increase joint range
The joint amplitude refers to the specific and limited range of each articulation of the body. Thus, stretches do not only enhance the muscles but improve the functioning of the entire locomotor system.
3. Stretching improves speed and coordination in movements and, therefore, strength and power.
Also, when someone stretches us, it is easier to feel the affected muscles and improve our body. In the future and with regular practice, improves coordination in all aspects of daily life.
4. They are the perfect exercise to finish the daily training since they relax the musculature and facilitate the recuperation of effort.
1. Hamstring Stretching
- In supine, lying on your back, extend one knee entirely in the highest degree of hip flexion.
- Keep the hips in neutral and the thigh in contact with the ground to avoid the posterior inclination of the pelvis.
- Slowly contract the flexor muscles of the hip, while gently pulling the stretched leg towards the chest, upon finding the maximum movement a partner, or else a towel or strap can roll around the arch of the foot to continue the stretch and take it to a new limit.
- Avoid external hip rotation in the leg that goes on the floor as it allows the pelvis to make an adjustment that decreases the tension in the hamstring.
2. Stretching Pecs
- On your knees in front of a chair, interlace the forearms behind the head.
- Tilt the trunk forward and support them on the seat of the chair.
- Letting the head hang between the arms, let the weight of the body take it towards the floor.
- A partner can replace the chair by supporting the forearms of the person doing the stretching and can also help to raise the arms to improve elongation.
3. Hip Rotators
In the stretching of the rotators of the hip (gluteus and pyramidal), we must avoid that the column is flexed and compromised.
- Bend the legs over one another and push force is applied, raise the hip, and flex the spine in your lower back.
- Stretch only one leg while the free leg is extended and stabilized on the ground.
- The assistant must push the area of the foot while pulling the knee bent back.