10 Errores Ej Stretching
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Transcript of 10 Errores Ej Stretching
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by James A. Peterson, Ph.D., FACSM
10 Common Mistakes Made by IndividualsWho Engage in Stretching ExerciseACSMS HEALTH & FITNESS JOURNAL1
1Not warming up beforestretching. Because stretchingcold muscles increases your chances
of injuring yourself, you should always
warm up (i.e., perform activities thatwill increase your body temperature
enough to warm you up sufficientlyto safely begin exercising) before
stretching. Contrary to popular belief,stretching is not a warm-up.
2Not stretching the musclesyoure trying to stretch. Toomany people dont stretch what
they think theyre stretching becausethey dont perform their flexibility
exercises properly. More often thannot, either they dont know how to do
a particular exercise properly, or theymake an inappropriate adjustment in
their body position when stretching.
3Not watching how muchpressure you place on yourligaments. Unfortunately, some
people stretch their ligaments too much
(rather than stretching their muscles)when performing stretching exercises.
As a result, they develop excessiveligament looseness. As such, when
youre stretching, you should alwaysavoid holding your joints in a position
that places too much weight orpressure on your ligaments.
4Not watching how muchweight you place on yourjoint capsules. While
stretching, if you place more weighton your joints than they can safely
stand, you increase the likelihoodthat you may damage them.
Accordingly, you should avoid
activities that can injure your joints,
such as standing toe touches.
5Not performing a balancedstretching regimen. To avoidthe consequences of stretching
unequally (e.g., the muscles that receiveinadequate attention tend to tightenand shorten, causing such notable
conditions as rounded shoulders),it is essential that you dont stretch in
one direction without balancing outthat effort by also stretching in theopposite direction.
6Not performing each stretchingexercise slowly and smoothly.You should avoid using fast,
jerky, or bouncing movements when
performing stretching exercises. Doingso may force your muscles to stretch to
an unsafe range of motion before yournervous system has time to protect them
by signaling your muscle(s) to contract.
7Not stretching to the point ofmaximum extension. Whenyou stretch, you should move
your body or body segment at a
controlled speed through its maximumrange of motion. You reach this point
when you place a mildbut notpainfulstretch on the muscles.
On each subsequent repetition, youshould attempt to go a little bit farther,while again avoiding pain and
overstretching.
8Not performing anappropriate amount ofstretching exercise. A certain
degree of subjectivity exists concerningwhat constitutes too much or too
little stretching exercise. As a rule,
it is recommended that you perform
stretching exercises for each of themajor areas of your body. ACSMrecommends that individuals perform
static stretches with each stretch beingheld for approximately 10 to 30
seconds each. Generally, staticstretches are preferred because the risk
of injury is low, and they requireminimal time and little assistance.
9Not stretching often enough.At a minimum, most fitnessexperts recommend that
stretching exercises should beperformed four to five times per
week, and preferably daily. As a rule,because most flexibility gains are
(far too) easily lost, the basic ruleof thumb is that you should
stretch often.
10Not understanding thatbeing flexible is notsynonymous with being
in good shape. Flexibility is just oneof the essential components ofphysical fitness. As such, you
should combine aerobic exercise,strengthening exercises, and adherence
to sound nutritional practices withyour stretching exercises in order to
attain and sustain a desirable levelof fitness.
James A. Peterson, Ph.D., FACSM, is afreelance writer and consultant in sportsmedicine. From 1990 until 1995, Dr.Peterson was director of sports medicinewith StairMaster. Until that time, hewas professor of physical education at theUnited States Military Academy.
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A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSMS Health & Fitness JournalA. CALL 800-486-5643 TO SUBSCRIBE OR JOIN
44 ACSMS HEALTH & FITNESS JOURNALA JULY/AUGUST 2005 VOL. 9, NO. 4www.acsm-healthfitness.orgCopyr ight ' Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.