Stretching is something that is inherent in us by nature. If you remember the situation when, after sitting at the computer for a long time, you suddenly want to stretch, or almost the same movements in the morning, while still sitting on the edge of the bed, then this is stretching the spine at home. Of course, she is far from competent, professional. But knowing its basics and having mastered the recommended exercises, you can become a specialist in this without even leaving your home.
For those who play sports, stretching is an integral part of training, for the rest it can become part of a wellness complex.
Stretching is done:
- Before starting a workout, in order to prepare muscle groups for further stress.
- After intense workout to stretch overworked muscles and eliminate "clogging".
- As a separate system of exercises aimed at obtaining a certain result (to sit on a transverse or longitudinal twine).
Depending on the expected results, the set of stretching exercises, the intensity of their implementation and the time allotted for this also change.
There are 7 types of stretching. It is worth paying attention to the fact that not all of the listed types can be performed at home. For example, proprioceptive and isolated stretches are performed only under the supervision of a specialist. Types of stretch marks:
- static;
- dynamic;
- passive;
- ballistic;
- neuromuscular (proprioceptive);
- isometric;
- isolated.
The most important thing in stretching (stretching) is not to overdo it! All exercises should be performed without sharp pain, with controlled loads, and even more so at home, without the supervision of a specialist.
Static stretch
Static stretching is one of the simplest and safest and is recommended for beginners. It can be done without the supervision of a specialist and without improvised means. This type of exercise is characterized by the use own weight and soft smooth movements which alternate with a frozen (static) position of the body lasting from 10 to 60 seconds. This is a good pre-stretch for ligaments and muscles.
An example of static leg stretching exercises
- From a sitting position, slowly bend over trying to put your head on your knees.
- To do this, we smoothly pull the body to the legs, trying to reach the socks with our hands using the weight of our own body.
- We perform until there is a feeling of stretching (not pain!) In the popliteal region of the legs, after which we fix this position and smoothly return to the starting one.
Dynamic stretch
Performed with controlled effort. If, during the previous exercise, take your hands on the hips and gently pull the torso to the legs several times, then this will correctly be characterized as dynamic stretching for beginners.
An example of dynamic stretching exercises for the shoulder girdle
- Standing, feet shoulder width apart. The arms bent at the elbows are raised at shoulder level.
- We unbend our arms and do a few swings with our hands behind our backs. We return to the starting position. The exercise can be done in combination with body rotations.
Passive stretch
These exercises are similar to static ones, but instead of their own weight, the strength of a partner is used during stretching. Stretching is performed at home, but with the help of a person familiar with the principles of stretching.
An example of passive stretching exercises
- Sit on the mat, feet together. We do a slow tilt using body weight.
- In the extreme position, the partner, resting against your back, forcibly tilts your body towards your legs until a feeling of stretching appears in the popliteal region.
- The muscles of the legs are relaxed at this moment.
Ballistic stretch
This type of stretching is not recommended for beginners, but is quite suitable for people with experience. It can be freely done at home, but before this group it is better to pre-perform static or dynamic muscle stretching. The exception is professional dancers or athletes, for whom these movements are familiar.
An example of ballistic stretching exercises
- We stand straight, legs together or slightly apart. From the starting position, we do inclinations with amplitude jerks, using the body weight to bend as deep as possible and reach our toes with our hands. Legs at the knees are straight.
- We stand, slightly leaning forward, with one hand we lean on the knee, with the other we make rotational movements with a maximum amplitude clockwise and counterclockwise. The arm is as relaxed as possible (like a whip), we try to rotate with the help of the shoulder and body movements.
Neuromuscular stretch
It consists in alternate contraction and passive stretching of the corresponding muscle groups. This type is recommended to be done only under the supervision of a specialist, so it is not recommended for beginners to use it at home.
Isometric stretching
In principle, these exercises are partially similar to proprioceptive ones, but are simpler and do not require extraneous supervision. The essence of the exercises is the alternating stretching and tension of the muscles. Isometric stretching is similar to isometric exercises: Slowly alternating static postures.
An example of isometric stretching exercises
- Sit in initial position for twine, leaning on the hands.
- After there are pulling sensations in the groin or popliteal region for a few seconds, without changing the position, we strongly strain the muscles of the legs.
- After relaxation, we continue to stretch. During one exercise, it is necessary to perform the “stretch-tension-relaxation” cycle several times.
Stretch isolated
Isolated active stretching is suitable for stretching individual muscles. This is a great stretch after a workout. This look is especially suitable when exercising. separate group muscles or focuses on a separate large muscle. This group of exercises is performed mainly with the help of improvised means (rope or rope), but at home, without much experience and without the supervision of an instructor, it is better not to do it.
Do the splits? No problem!
Word " good stretch”Many associate with the ability to stand up to raise their legs and do the splits. This is really a very good stretch, but in order to sit on the twine (especially the transverse) you need to start with an ordinary twine on the floor. In addition, the opportunity for beginners to sit on the twine depends on the individual characteristics of the body, age and gender (presumably women have a more elastic ligamentous apparatus and therefore it is easier for them to sit on the twine than men).
Military dance rehearsal in China
The twine is longitudinal and transverse. In order to properly do the twine and do without leg injuries, you must:
- Do exercises systematically, at least 3-4 times a week, allocate at least 30 minutes for the whole complex.
- Use several types of stretching. It's better to start with static exercises, gradually accustoming the muscles and ligaments of the legs to this position.
- Start serious stretching at the end of the day only after warming up the muscles (strength or dynamic exercises). In the morning, you can get by with a 5-10 minute workout.
- To not allow pain in the joints! If a similar problem occurs even with small loads, then it is necessary to stop training until the cause is clarified.
- Don't force things! Perform movements correctly, avoiding severe pain. Maximum allowed - when performing some exercises, the appearance of mild pain in the stretch marks in the second half of the session.
- It is recommended to sit on the longitudinal twine first, as it is lighter than the transverse one. But it depends on individual characteristics, so focus on the twine that seems more convenient to you.
System for beginners
1. Warm up. Performed before any workout to warm up the muscles. To properly warm up, you need to spend only 5-10 minutes doing elementary exercises: turning your head, jumping and running in place, squats, swinging your legs and arms. Lack of warm-up and work on "cold muscles" can lead to serious consequences.
2. Static exercises:
- (see example of static exercises)
- Take a sitting position and spread your legs as wide as possible, alternately leaning towards your legs and forward, trying to reach the floor with your chest. The knees are straightened, the socks are pulled towards us.
- One leg in front of you, the other knee rests on the floor. We lean forward and try to rest our hands on the floor on both sides of the straightened leg. We change legs.
- Legs on the twine to the starting position. Hands on both sides of the body. Leaning on our hands, we slowly try to straighten both legs at the knees (if the previous exercises are difficult, then it is better to start after 2-3 sessions). We change legs.
- To lunge, stretch the toe of the leg behind and put its lower part on the floor. Do not bend your knee, keep your back straight. Change legs.
To sit on cross twine, we focus on such stretching for the muscles of the legs:
- Leaning on the palms, we spread our legs as wide as possible, the feet should be directed forward.
3. Dynamic exercises. All previous movements are performed in dynamic mode.
4. At the end of training, you can use isometric exercises (see Example of isometric exercises).
5. After class, it is useful to do self-massage of the legs.
The time that will need to be spent to sit on the twine can range from one to six months and, above all, will depend on the characteristics of the body and the intensity of training.
Stretching the spine at home
For stretching the spine, the same system is applicable as for stretching the legs. But to start intensive exercises for the spine, make sure that you have no contraindications, which include:
- the presence of inflammatory processes in the body;
- disease or heart disease;
- pressure problems, blood clots;
- diseases of bone and joint tissue, hernia.
As stretching exercises for the spine, all exercises related to bending forward, backward and to the sides are suitable. Properly performed stretching does not injure the spine, but this requires an individual approach.
Stretching in the pool
Pay special attention to exercises ballistic mode of muscle work. The main ones are: volitional emphasis on elastic movements, the use of inertia (for example, swinging a projectile in throwing), increasing the requirements for muscle elasticity lower extremities an increase in the height from which the athlete jumps, making his weight heavier special simulators and etc.
Widely use special exercises equipped with a combination of yielding and overcoming modes of muscle work, For example, jumping exercises, repulsion after landing in deep jumps, the same with a load, jerk-braking exercises, etc. They are quite effective (Fig. 50).
However, more is needed effective exercises, selectively aimed at improving the ballistic work of muscles. In such exercises, the most important is the reduction of the time of transition from one mode of muscle work to another in terms of stimulating the manifestation of elastic properties.
The desired effect, in particular, can be achieved by applying four variants of the ballistic method.
In the first - after stretching and tension of the muscles in the conditions of overcoming some resistance to movement, a special device, dropping this resistance, allows you to create an instant transition to their reduction.
The second option is similar to the first, only stretching and tension in this case, the muscles are achieved by more powerful resistance. After triggering the descent, the movement will occur at a higher speed than in the first variant.
In the third option, a device is required that allows you to create stretching and tension of the muscles with an increased load against the usual one, and to produce the final effort under light conditions. For example, a javelin thrower runs up and prepares for a throw with a projectile weighing 2 kg, and after triggering and dropping most of the load in the athlete’s hand at the moment final effort It turns out the weight is only 600 g!
The fourth option can be attributed to exercises with powerful magnets, in which the magnitude of the attractive force, and hence the separation, is regulated by the size of the iron plate - the projectile. Of interest are exercises using electromagnets (electromagnets as external resistance were first used in sports purposes HELL. Novikov).
Ability to regulate the magnetic field strength and application triggers make it possible to widely vary the parameters of the ballistic mode of muscle work. When the voltage is switched, the powerful attracting force is replaced by the throwing of the projectile, which makes it possible to stimulate the speed of the athlete's reverse movements (Fig. 51).
Special ballistic exercises at different stages of sports training
It must be said that the maximum work of the muscles in the ballistic mode requires their preliminary strengthening through strength and stretching exercises. The first stage is especially suitable for this. preparatory period.
In particular, it is important to strengthen the muscles through special ballistic exercises performed in a very large volume, but with a moderate and somewhat higher intensity.
This will create a special foundation, allowing on its basis to significantly increase the level and effectiveness of movements performed in the ballistic mode with maximum effort.
Such a foundation should be laid in the second stage of the preparatory period.
ballistic exercises with maximum intensity should be applied to a small extent at the end of the preparatory period and much more in the competition.
In the competitive period, it may be appropriate to alternate stages with an increased number of special ballistic exercises and devoted mainly to work of a strictly competitive nature.
At the stage of direct precompetitive preparation before the climax competition, the use of special ballistic exercises should be limited, since they can contribute to an unnecessarily high increase in nervous excitability.
Overcoming mode of muscle work
Because performance sports activities determined primarily overcoming mode of muscle work, it should be the main thing in the development of strength. At the same time, in the yielding mode, one can show strength of 120-140% or more relative to the maximum. This is of great interest in learning to exercise such tremendous power. However, the progress in the development of strength in this mode is somewhat lower than in the overcoming one (A.S. Medvedev, A.N. Vorobyov). It is believed that the greatest effect in developing the ability to exercise strength can be achieved with a yielding-overcoming mode, including the use of muscle elasticity.
If you are a sports person or are going to become one, stretching before exercise is an integral part of your regimen. There are many approaches to stretching, each existing technology has its advantages and disadvantages. When choosing a stretching technique, you need to take into account what effect you want to achieve. For a simple warm-up of the muscles, static stretching is enough. If your goal is to force the muscles to work to their fullest, you can try ballistic stretching. The most common and safe type stretching is static, but the ballistic approach also has its advantages, which the site will talk about today.
What is ballistic stretching and how is it different from other types of stretching?
Ballistic stretching uses the momentum of a moving body or limb to extend the normal range of motion. Simply put, you stretch in jumps and jerky movements.
The main goal of ballistic stretching is to increase range of motion, which is why this approach is popular with dancers, basketball players, and soccer players. Thanks to the increased range of motion, you can, for example, jump higher, strike with more force, which is useful when playing sports.
Ballistic stretching is different from other stretching techniques because it allows the muscles to move beyond their normal range of motion. Static and dynamic stretches are aimed solely at warming up the muscles, and not at using them to the maximum.
Examples of Ballistic Stretching Exercises for Self-Performance
Attention! Ballistic stretching is the least safe of all stretch types, so care must be taken when performing it. In case of pain, it is necessary to stop the lesson and check your condition. If the pain persists, it is best to see a doctor.
Exercise 1 - touch the socks
Stand with your feet shoulder-width apart and slowly bend over, touching your toes. However, do not linger in this position, but begin to “spring” in place, while touching your fingers.
Exercise 2 - swing your legs
Find a point of support that will not only help you maintain your balance, but will also provide enough room for you to fully swing your foot back and forth. Bend your leg and straighten it, slowly swinging back and forth. Gradually increase the amplitude of the swing with each repetition. After ten swings, switch to the other leg.
Exercise 3 - reaching for the fingers
Find an object on which you can put your feet, raising them in front of you. This table is perfect for this. While lying on the floor, raise your extended, straight leg in front of you, and now lift your body to reach and touch your fingertips. Repeat 10 times, then do the exercise with the other leg.
Exercise 4 - work like a windmill
This stretching exercise engages the muscles of the entire body. Just stand in a star position: feet shoulder-width apart, arms outstretched to the sides. Now bend over and touch your fingers right leg left hand. Then turn around and touch the fingers of your right hand to the toes of your left foot. Repeat the movements for several minutes.
If you are an athlete, ballistic stretching is great way expand your range of motion and achieve best results. True, such stretching can be dangerous, since it is accompanied by the risk of injury.
the site calls for caution when performing this kind of stretching, especially when performing the described exercise 1. Remember that it is very easy to overdo it with ballistic stretching and earn back problems or tear a muscle. Therefore, if you are new to this business, it is better to accustom your body to ballistic loads gradually and under the supervision of a qualified trainer.
In terms of dry terminology, flexibility exercises train completely different qualities. They, explaining simply, teach our nervous system not interfere with the position that any human body warmed up sufficiently. This point of view is scientifically proven. This type of exercise includes not only what we call the word “stretching”, but also a number of calisthenic, gymnastic, power and kettlebell (ballistic) movements. So why are many very physically strong people familiar with the concept of "accessible amplitude", and despite the systematic training of others physical qualities, are not as flexible as, for example, yogis or gymnasts with acrobats? In fact, not all people are anatomically predisposed to splits, pelvic floor squats and other things that we look at with surprise on sports Instagrams. The so-called flexibility is influenced by such constants as the length of the limbs, the mobility of the joints (to some extent it develops), the length of the ligaments, the predominant type of development muscle fibers. And in yoga and gymnastics, nevertheless, there are people physically predisposed to them, and not all the rest.
A popular misconception is to “pull” an adult like in dancing, fixing him in a static stretch, for example, with legs apart, and in this way trying to increase mobility in the joints.
In fact, to achieve any impressive result for the majority who have not been involved in the development of flexibility, a banal small mobility in the joints does not allow. Therefore, the so-called dynamic stretching (not to be confused with "springs" in a stretched position) is what the complex for developing flexibility should begin with. Usually ballistics also affects cardiovascular system, allowing you to increase your heart rate, warm up the body and achieve greater mobility in a shorter period of time.
Before any dynamic complex, a cardio warm-up is shown, preferably on exercise bike or ellipsoid to do without shock load, but increase the heart rate. Warming up is enough to lightly sweat, for most people this is about 10 minutes at a free pace.
- shins, hips, knee joints in a small amplitude, shoulders and wrists in a natural small amplitude;
- lower legs, hip and knee joints in a deep accessible amplitude;
- shoulders in a deep accessible amplitude;
- transition to static stretching, more focused on stretching the muscles rather than increasing mobility in the joints.
Ballistic exercises for developing beginner flexibility can be as follows:
- swing with a weighted gymnastic ball to chest level. The movement begins with moderate flexion in the hip, knee and ankle joint. The legs are spread wider than the shoulders, the ball is on the floor where the bar would be for deadlift. They grab the projectile from both sides, tear it off the ground to the “knee-mid-shin” level (the available level is determined by the degree of rounding of the back, while the back is straight - the level is available, if it is rounded - you need to bring the ball higher, closer to the knee), and extension in hip joint(swing the pelvis forward) bring the ball to chest level, perform the reverse movement, and repeat for 1 minute. Then you need to rest for about 15 seconds and repeat the exercise in 3-4 rounds with the same rest interval;
- weighted jerks gymnastic ball. The same starting position, the ball lies between the legs, the stance is wide, but comfortable. Bending the knees and hips, we go down, the back is straight. We grab the ball from both sides, straightening the working joints, stand up, take the ball on the chest. With a soft jerky movement (shins and knees work, the pelvis bends slightly), we bring the ball over our heads. The protocol is the same - a minute of work, 15 seconds of rest;
- swing the ball from the level of lowered hands behind the head. For this job, you need a ball that can be gripped at shoulder-width level. For most women it is big fitball. If the width is not enough, you can simply stretch the rope or towel in your hands. A direct swing is performed to the level “from the pockets behind the head”, while the grip is adjusted individually - it should not be so narrow as to impede movement in the shoulder joint.
Static Flexibility Exercises
IN health fitness statics for flexibility is not recommended to be performed with “springs” or, moreover, “pushing” the body into the desired position with the help of a partner. Statics is performed either after complex strength training, or after "ballistics" or any articular gymnastics. It is enough to “pull” each muscle group for about 30 seconds.
Tilt from straight post
Stretches the entire back of the body. It is necessary to stand straight and bend your knees so that there is no unnecessary tension in rear surface hips, then with a straight back, bend at the hip joint and fix the stretch.
Bringing the knees to the chest lying down
From the supine position, alternately bringing the knee to the chest is performed while holding the hands at an accessible depth. The movement deepens the stretch of the back of the body and helps to increase the mobility of the hip joints.
Breeding the knees to the sides while sitting
From sitting on the floor, take the following position - bend the legs at the knees, bring the foot to the foot, and spread the knees to the sides to an accessible depth, while the back is straight, and the hands hold the feet.
Standing anterior thigh stretch
From a standing position, grab the right foot right hand, gently push the pelvis forward, and pull the heel to the right buttock. The left hand can be held for balance for any support.
Stretching chest and press
From a prone position, bring your hands behind your back (or use a towel to relieve discomfort in your shoulders by grabbing it at a comfortable width), pull your stomach in and lift your head off the floor and chest. Gently hold the stretch.
Usually people have no desire to specifically engage in stretching, because it does not have such a dramatic effect on appearance like regular strength training. You can do without additional ballistic exercises for some time, and perform only basic stretches for the main muscle groups, if instead of classic strength training in the gym, you choose kettlebell fitness, or fitness based on the movements of weightlifting. These types of training by themselves increase the mobility of the major joints.
TO classic workouts on flexibility, which can be visited in any club, include yoga, stretching, body balance, tai chi and Pilates. Classes according to these systems combine static tension in the muscles with stretching. They are usually more versatile, and are suitable for various health problems. However, in any case, the best option is to select flexibility exercises with the help of a professional trainer. Still, the imbalances in our bodies are unique, and some things should only be done after receiving appropriate advice regarding their safety.
Video tutorials for developing flexibility
Especially for – fitness trainer Elena Selivanova
Thanks for sharing!
What exercises can be called explosive?
From a methodological point of view, according to Schmidtbleicher, D. (1992). Training for power events, explosive muscle strength- the amount of force manifested in a limited time. This value, in turn, is determined by the rate of force increase (SNS), i.e. the difference between initial and final force divided by time.
Example - at the beginning of the movement (static pressure), the athlete showed 800 N in the support (supported the weight of his body), 0.2 seconds after the start of pressure, the force was 1800 N. The rate of increase in force is (1800-800) / 0.2 = 5000 N / s .
If we take different time intervals (0.1, 0.2, 0.5 s, etc.), then we can identify different SNS (early and late) in different areas.
In addition, different movements require different modes of muscle contraction. SNS can be measured isometrically, concentrically, eccentrically, and plyometrically.
Therefore, it is important to know the applied side of the question - WHAT IS EXPLOSIVE EXERCISES FOR? Since the time available, the type of reduction, and also, of course, the working muscle groups, joint angles, load type and vector, etc. DIFFERENT in different movements.
So all the same, what exercises can be explosive?
The answer is any! According to Louis Simmons, any movement can be explosive: all you have to do is choose a certain load, and arbitrarily try to complete the movement as quickly as possible!
V various movements different load required for maximum output power
In research, I've seen explosive isometric dorsiflexions. ankle joint(this is a sock on itself). Even if the object is stationary, and the muscle does not shorten (or even lengthen), there is a difference in forces, and there is time - so there is an EXPLOSION!
Also, even the slowest 1RM squat will be "explosive", it's just that the degree of this explosion will be small compared to more explosive movements. What?
1. Classic explosive moves
Explosive can be, for example, a regular squat with a barbell. It is enough to choose a load of 50-60% of 1 RM, and try to get up as quickly as possible.
The problem is that in the final phase of any classical movement, the vertical speed is 0. That is, there is a deceleration phase, which is not present in sports jumps, accelerations, etc. Moreover, if in 1 RM bench press this deceleration phase occurs in the last 23% of the movement, then at 80% of 1 RM this figure is 52% (more than half of the movement is braking). And even 45% of 1 RM gives 40-50% of inhibition, even if the athlete performs them as powerfully as possible.
A partial solution to the problem is the use of combined resistance (eg resistance bands). Firstly, they accelerate the eccentric, which causes a greater stretch-contraction reflex. Secondly, they increase the load as they move to the top point, forcing them to push harder and delay the braking phase. However, about 25% of the movement will still have a negative acceleration. 
2. Ballistic exercises
Movements such as jumping with a barbell / kettlebell / without weights are classified as ballistic, or inertial. In them, the weighted athlete accelerates up to the separation from the support, and then the movement occurs by inertia. In these movements, there is no deceleration phase (however, the joints are still decelerated to zero angular velocity so as not to be damaged). 
Numerous studies show the effectiveness of such exercises for the growth of both parameters such as power, SNS, and results in a vertical jump and other movements of this kind.
3. Weightlifting exercises
TA movements, in theory, can also be attributed to ballistic ones, because. have a phase of free flight of the barbell and the athlete. However, there is a difference, which is that after pushing the bar, the athlete begins to accelerate in the opposite direction (down), to fix the bar. 
This forces the athlete to brake a little earlier than the bar (they no longer move in space as a single system). This factor, as well as the slower speed than ballistic moves, puts TA moves at some disadvantage.
in different movements, the strength, power and time of the concentric phase will be different
4. Plyometric movements
Plyometric mode is a fast eccentric followed immediately by a fast concentric, with a minimal isometric phase in between. 
In fact, both the classic squat and the bench press can be called "plio", however, the speeds of the concentric (and especially the eccentric) are an order of magnitude lower.
Ballistic movements, especially those performed quickly and with adequate loads, already include more plio mode.
However, the real "plio" is movements performed with the weight of one's own body, or with a small weight, for example, jumping from a place, running, jumping, throwing projectiles, etc. 
Slow plio (movement time over 250 ms) is divided - these are vertical jumps from a place, metball throwing, and fast plio (100-250 ms) - running jumps, deep jumps, sprints.
Such movements are as specific as possible, since they imitate sports activity.
I think I gave you brief description explosive exercises. How can you divide the load by the amount of weight, speed of movement, specificity, as well as what is power, SNS, stiffness, and other terms, you will very soon be able to learn from
