Contract-relax stretching is one fo the most effective forms of stretching for increasing flexibility and range of motion. Products such as Thera-band stretching straps are great to use for contract-relax stretching. This type of stretching is an active stretch and it is known to enhance performance. The following is an example on how to do a contract-relax stretch.
1. Breathing- Breath in as you contract the muscle and breathe out as you relax and stretch.
2. Start Phase - Begin with a moderate tension in the strap.
3. Contract phase- Provide enough elasticity in the strap to support resistance during muscle contraction. The muscle should be at resting length. Contract the muscle through the range of motion or hold a static contraction for 3 to 5 seconds.
4. Stretch phase- Provide enough tension in the strap to lengthen the muscle. Hold the stretch for 10 seconds and repeat 5 times.
Contract-relax stretch can be done before and after workouts.
For more information on contract-static stretching go to http://www.thera-band.com/
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