There are 6 different types of stretching in professional sports. For recreationists, it is enough to distinguish 3, namely:

Dynamic stretching

It consists of a series of repetitions that are performed slowly at first. Then the intensity increases until reaching the maximum rank. Usually, 10-15 repetitions are performed, which are enough to prepare the part of the body for further effort. It is performed at the beginning of each training for 5-7 minutes.

Consists of:

bending of the waist with the weight of the torso on one and the other side

minor “jibs”

circular movements with the shoulders

circular movements with the knees and ankles

alternate stepping forward that dynamically stretches the hip flexors and reduces tension in the muscles around the hip joint.

Passive stretching

Enables the ability of the body to stay in a certain stretched position only under the influence of its own weight. No movements are required, but simply holding in a stretched position in which further movement does not cause pain. The essence of this stretch is to keep the achieved stretching position for up to 20 seconds. An important element is breathing, with which you supply the muscle tissue with the necessary oxygen. Without proper breathing, the stretch would not be metabolically complete. These stretches are performed at the end of the training and allow complete relaxation.

If you want to achieve a reasonable level of flexibility, 7-10 minutes after each sports activity is enough. Besides being good for your muscles, stretching gives you a sense of enjoyment and relaxation. There’s no reason to avoid it!

Isometric stretching

Is the most effective way to achieve excellent body flexibility. It is similar to passive stretching. The difference is that when the stretch position is reached, a muscle contraction is deliberately promoted to overcome the resistance. It is held for a few seconds so that the muscle relaxes and can be stretched even more.

This stretching causes a so-called “trick” of the nervous system, which prepares the body for an appropriate response (relaxation), but at the same time causes a contraction. Isometric stretching is not recommended to be performed often, but at least twice a week, because the muscles are also necessary for recovery. This type of stretching also increases the strength of the muscle tissue.

It should not be practiced in the morning and without a prior warm-up. Not for people under 18 years of age. An example of isometric stretching is placing your leg on a chair or other object that will provide resistance. Stretch the back of the thigh and contract the quadriceps by leaning the body forward. Hold for a few seconds in that position so the stretch becomes isometric. For isometric stretching, you can use a wall, the floor, or the help of a partner to ensure a static body position.

In conclusion, we can summarize that you should include stretching in your exercise routine. Make flexibility one of the five goals of your recreation. Ten minutes plus in training may not mean much in terms of time, but they are extremely important for healthy and well-shaped muscles. And, with regular and proper stretching, believe me, the famous “sword” will not be so difficult to perform