Caliathletics – Stretching
GENERAL RULES FOR A STRETCHING PROGRAM BY APPLYING DISTINCT METHODS
As a basic rule, it is critical to strike the correct balance between strength, movement, and stability.
Mobility is a conditional attribute that follows the law of specificity, which means it must be trained based on the activity we intend to perform and, of course, the goals we wish to attain.
This implies that if I’m a cyclist, for example, I won’t need to train the splits to their maximum.
The issues we must bear in mind in Calisthenics are inextricably linked to our everyday routines and our beginning level.
If I’m sedentary, I’ll create objectives for mobility in order to engage my body after a long day of sitting and also to prevent illnesses that may arise as a result of the same position held every day for 8 hours.
If I am extremely gifted, I will strive to maximize my abilities by concentrating on advanced mobility techniques.
A non-trained person with little or no flexibility/mobility should first be taught to all of the primary techniques of static passive stretching; only after that should we contemplate moving on to the more advanced P.N.F. (Proprioceptive Neuromuscular Facilitation) technique.
Parallel to the PNF techniques, which should only be practiced after learning the primary static passive/active stretching techniques, a prospective general improvement program could be included.
This means that medium-low loads characteristic of an anatomical adaption phase will need to be prioritized in order to allow for overall muscle training with a focus on tendons and connective tissue bands.
Because connective tissue has a broader time range than muscles, it is crucial to focus on a range of repetitions between 12 and 15.
As you can see, conditioning is a vital element of a good basis in Calisthenics in order to grow by lowering injuries or even avoiding them with a bit of luck, so always spend the correct time and space to this type of training in tandem to your exercises.
When approaching a stretching posture, no matter which technique you choose, bear in mind to achieve a tiny point of stress in the targeted muscle.
Avoid useless attempts to reach a farther point by bouncing back and forth with your lower back, as this just causes muscular injury.
The same can be said about the level of stress you must achieve; the level of tension must be very low, and YOU MUST NOT FEEL ANY PAIN.
Instead, it is critical to hold the stretching postures for a few minutes at first because the targeted region must adapt to that amount of tension before progressing to the next level of stress.
In this manner, the initial discomfort gradually begins to fade, allowing the CNS (Central Nervous System) to adapt and, only then, would it be feasible to progress and raise the stretching position.
Considering what we just discussed, and as a general rule that is largely felt the first time you approach the PNF techniques, pushing a stretching position would simply cause the CNS to go into alert mode.
Because it would get a warning signal from the excessive stretch we just applied to a specific part of our body, the risk is that we would engage in an unanticipated contraction, which might result in discomfort and, eventually, a muscle rupture.
Stretching in this manner causes DOMS and, as a result, tiny muscle lacerations.
For those of you who are unfamiliar with DOMS:
D.O.M.S. stands for “Delayed Onset Muscle Soreness,” and it describes the stiffness/pain that muscles experience several hours/days after completing an unfamiliar workout.
After 24 hours, muscle fibers targeted by the prior activity are responsible for the sensation of soreness that causes little damage.
Because the discomfort is mostly felt when the targeted muscles are stretched, constricted, or pressed, it is strongly advised to focus on isometric and concentric workouts rather than eccentric ones.
Another component that influences the positive or negative outcome of a successful stretching/mobility workout is breathing.
When completing a stretching exercise, it is critical to learn how to breathe using your diaphragm because if you use your mouth, there will always be some tension in your muscles, resulting in an alarm signal for the CNS, which will then contract rather than relax the targeted muscle (as we said before).
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