Stretching - to straighten or extend ones body part to its full length
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This lengthens the muscle along the direction of the fibres – this is eccentric contraction. The physical benefits of stretching are: it helps to avoid misalignment and muscle tears and injury in general. It improves elasticity in joints and muscles, aids the recovery from injury and increases concentration. Stretching is often associated with flexibility. Flexibility is muscular elasticity that gives joints their range of motion. It refers to how far a muscle can be flexed or extended.For a stretch to be effective it should be held for 30 seconds to a minute.
Types of stretching:
Passive – when an exterior force is used as resistance to help the dancer move into the stretch and hold them there.
Active – when the dancer holds their own body part being stretched
Ballistic – this type of stretching is not recommended and is highly dangerous. The bouncing action of the stretch may tear muscle fibres. This means the muscles alternate eccentric and concentric contractions making ballistic stretching ineffective, unsafe and may cause soreness.
Dynamic – stretches that continually move through the muscles and joints range of motion
Static – the most common type of stretch, a long sustained stretch and hold method
PNF – when the muscle begins fully contracted and then moves through the joints full range of motion, usually done with a partner or some form of resistance.
The side effects of over stretching include muscle injuries including the tearing of muscle fibres resulting in soreness and the straining of muscles. If stretches are conducted incorrectly or joints are hyperextended it will often result in the twisting of joints, putting strain on the skeletal system.
Stretching program guidelines: stretch 3 times a week, pinpoint specific muscle groups, vary routine, gradual overload and listen to your body.
Specific stretches:
These are stretches specific to each dancer that assists them in safely meeting their goals and executing their core performance.
For example:
Types of stretching:
Passive – when an exterior force is used as resistance to help the dancer move into the stretch and hold them there.
Active – when the dancer holds their own body part being stretched
Ballistic – this type of stretching is not recommended and is highly dangerous. The bouncing action of the stretch may tear muscle fibres. This means the muscles alternate eccentric and concentric contractions making ballistic stretching ineffective, unsafe and may cause soreness.
Dynamic – stretches that continually move through the muscles and joints range of motion
Static – the most common type of stretch, a long sustained stretch and hold method
PNF – when the muscle begins fully contracted and then moves through the joints full range of motion, usually done with a partner or some form of resistance.
The side effects of over stretching include muscle injuries including the tearing of muscle fibres resulting in soreness and the straining of muscles. If stretches are conducted incorrectly or joints are hyperextended it will often result in the twisting of joints, putting strain on the skeletal system.
Stretching program guidelines: stretch 3 times a week, pinpoint specific muscle groups, vary routine, gradual overload and listen to your body.
Specific stretches:
These are stretches specific to each dancer that assists them in safely meeting their goals and executing their core performance.
For example:
- Static or dynamic downwards dog hamstring stretch. It stretches the hamstring muscle group and contracts the hip flexors and abductors.
- Standing quadricep stretches. Lengthens the quadriceps and contracts their muscle pair the hamstrings.
- Deep lunge in preparation for splits. Stretches the hip flexors and contracts the gluteus muscle group.