Proper Stretching, Safe Sports

To avoid injury to joints when moving or exercising, then you need stretching. Stretching is the activity of skeletal muscle flexing to reduce muscle stiffness or increase the elasticity (flexibility) so that the skeletal muscles are ready to do the movements of physical exercise (muscle contraction) that more and more quickly.

Stretching there are two types, namely static stretching and dynamic stretching or ballistic. Static stretching is stretching is done by flexing the muscles of the movement order and hold for a few seconds. Dynamic or ballistic stretching is stretching is done by repeating the muscle strain or bounce the movement for several times.

Then, when and at what time of exercise static stretching and dynamic stretching performed static stretch is commonly performed in all kinds of sports or physical exercise, both cardiorespiratory exercise ( endurance , aerobic exercise), exercise resistance (strength training and muscle endurance or strength training), training balance and coordination, such as exercise walking, jogging, cycling, swimming, aerobics, to form a game like tennis, golf, soccer, futsal, badminton, and basketball. 


While dynamic or ballistic stretching is usually done if we want to do a lot of physical exercise there is a ballistic movement or strain-strain muscles in a very short or sudden and with a relatively large force. Usually this type of exercise is a form of physical exercise game. It is nevertheless advisable to perform static stretching before a dynamic, because the risk of injury due to dynamic or ballistic stretching is greater than the static.

Static stretching can be done by standing with your feet together. Bend over so that the fingers touch the floor. Maintain this posture without moving ( static ) for 20-30 seconds. Or standing with legs wide open. Bend over so that both hands resting on the floor. Maintain this position for 20-30 seconds.

While dynamic stretching can be divided into several sections. For neck and shoulders above-backs keeping my head down and looked up (like bending the neck to the chest to chin almost touching then looked up face upwards) which is done by bending the neck twice and 2 times looked up, as much as 2 times 8 count

Dynamic stretches for the shoulder area is by twisting the shoulder (with elbows bent and hands holding a peak shoulder) to the front as much as 8 times and then to the back as well with the same count. Or arms spread body (shoulders 90 degrees to the body) then wiggle the arm backward, and be dynamic stretches for the shoulder and chest muscles.

Examples of dynamic stretching exercises pelvic muscles and buttocks is by swinging the leg to the front-rear or side of the left-right (straight knee joint position). For stretching exercises the abdominal muscles and the back is the bending movement and straight back up a bit extensions to the rear of the body that is done repeatedly. This movement is not recommended if you have a problem in the spine or obese individuals. Dynamic Stretching the calf muscles are repeatedly tiptoe movement.

Still, be careful when you stretch. Stretching is too extreme can cause pain, muscle or connective tissue signs 2 bone has occurred tear. In dynamic or ballistic stretching, injury can occur if the movement stretch-stretch the muscles too fast with excessive joint range of motion (overstretching). Contributors: dr. Vishnu Rachmat Hidayat, Sp.KO, sports medicine specialists from Premier Clinique, Jakarta.
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