STRETCHING AND FOAM ROLLING FOR A CYCLIST
Soft tissue therapy and stretching are an essential component of a training program. When you incorporate them into your training routine, it helps to reduce the chances of injury, increases performance, improves your range of motion and helps to benefit your overall fitness levels. It is best advised to stretch before you warm up and after you cool down. Try to hold a stretch for 30-60 seconds and then do 3 repetitions for each stretch.
Stretching:
It is of two types: Static and Dynamic. Static stretching is a type of constant and slow stretch where the end position is held for 30 to 60 seconds. It includes elongation and relaxation of the muscle. Dynamic stretching is a type of stretching which involves actively moving a joint through the full range of motion.
Soft Tissue Therapy:
The foam roller is very commonly used during stretching routines and can mimic the myofascial release technique which helps to reduce soreness, helps to decrease the effect of stress on the body, increases range of motion and improves tissue recovery. The surface, length and densities of a roll vary with its type and use.
When To Use:
It should be used before a static or dynamic stretching routine as it helps to increase the body temperature, which improves the tissues ability to elongate and lengthen during a particular type of stretch.
How to Use :
Use the foam roller before starting the exercise. Roll 8 to 10 times along the muscle at a moderate pace and follow with dynamic stretching.
Post-exercise use includes rolling at the targeted area until you find the most tender spot and holding on to that targeted area until your discomfort is reduced (try to hold for 30 seconds).
Precautions :
Before applying soft tissue therapy it is advised to consult your doctor if you have been diagnosed with or experiencing symptoms related to high blood pressure, diabetes, osteoporosis or pregnancy.
Comments
No comment yet.