. - Passive stretch for 15 to 30 seconds is more effective to increase the flexibility stretching s

Now return to the issue of stretching, counting with a pearl shared Professor wrap plastic L. Chicharro. Already at the time I mentioned some basics stretch especially as to whether this should be done before exercise and if they prevent injury, with emphasis to stretch runners and you can read here, but I'll take a few things to contextualize Pearl already know but many others do not and are still with the "yesterday's news" and often massively disseminated through social networks. So taking advantage wrap plastic of the pearl has been shared and disseminated by different spaces that I join diffusion see if we "all speak the same language" not go confusing the participants, clients, athletes, patients, etc.
. - Traditional stretching routines performed during the warm up before exercise can increase flexibility for a short time, but there is little scientific evidence that such routines can improve exercise performance, reduce delayed muscle soreness and prevent injuries.
. - Regular stretching, ie 3-5 days per week away from the exercise environment can be effective in improving the flexibility and performance in some types of exercise, and can reduce the risk of injury, but further research wrap plastic is required wrap plastic to validate this concept.
. - Passive stretch for 15 to 30 seconds is more effective to increase the flexibility stretching shorter and equally effective to stretch for longer periods.
. - Increased flexibility is important in sports such as ballet, gymnastics and swimming, but may decrease running economy and be inappropriate wrap plastic for a lineman in football and other sports activities which is critical stability of the joint.
. - There is some evidence that traditional heating methods that do not include wrap plastic stretching can improve performance in certain wrap plastic types of exercise and reducing the risk of sports injuries.
. - Stretching exercises performed before exercise can increase flexibility for up to 90 minutes, but there is little scientific evidence wrap plastic to suggest that such routines can improve exercise performance, reduce delayed muscle soreness, or prevent injuries.
. - Although increases the range of motion of joints, stretching right before exercise can cause temporary deficiencies in the force. Epidemiological data indicate that the risk of injury to muscles, wrap plastic tendons and ligaments are more closely related to poor aerobic fitness athlete wrap plastic than insufficient flexibility.
Now, I like to give the two sides of the coin. The above we saw that RESEARCH is based on strong evidence. wrap plastic The other side I am presenting is more anecdotal wrap plastic but with the right to be mentioned. wrap plastic as though science is the most objective way to discover the truth, is not the only way to do it.
Many health wrap plastic experts and sports have had clinical experiences and good practices with stretching, and there are thousands of anecdotal reports of injuries that have occurred on the rare occasions that athletes who had previously wrap plastic refused to injury stretch before exercise.
On the other hand, as always, there are valid criticisms of the scientific data, as to whether they have examined several types, durations and frequencies of stretching, most studies are limited to only a few athletes sports. wrap plastic
For example, most studies have been done in athletic populations corresponding to distance running, a sport in which the economy of the race seems to be better with less flexibility, not more ... it seems to be futile with the stretches in endurance runners, but this same assumption would be equally supported hurdles for runners, gymnasts?, Large Fields ...
There is no simple answer to this question. What can be said based on everything mentioned above, is that there is no solid scientific evidence that stretching, especially just before training, have some extra benefit in most cases.
Meaghan E ME Maddigan, wrap plastic Ashley A Peach AA, and David G DG BehmA comparison of assisted and unassisted proprioceptive neuromuscular facilitation and static stretching techniques. wrap plastic (2012), J Strength Cond Res 26 (5) :1238-44
Methodology: the range of hip motion (ROM), reaction time (RT) and movement time (MT) in 13 adults "for recreational athletes": before and after stretching was assessed
Conclusion: It was found that all forms of active stretching provided produce Best Quality