Friday, March 20, 2015

Stretching for the Stay at Home Mom

For a mother certain muscles could get more strained or affect them more than someone that has a nine to five job. They are taking care of a child if not multiples of children and their muscles need to be loose for that job. After having an intense or a low moderate work out its needed to take time and stretch. It releases chemicals in your body to help your muscles recover from the work out. There are all different kinds of ways to stretch and different types such as static, dynamic, and proprioceptive neuromuscular facilitation. Rubber bands and foam rollers are objects that can help with these stretches. Stretching is to create more flexibility and to help prevent future injuries.
Static stretching is for after a workout when the body is at rest. There are many techniques but it consists of being still and holding a certain position for 10 to 30 seconds and doing that about 3 times. These muscles are pushed to discomfort while lengthening them out as far as you can.  
Dynamic stretching is controlled movement through the active range of motion for each joint and should be done before a workout. These type of stretches are activate the muscles, prepare them for the work load, and to relieve some stiffness. Several examples of this are arm swings, lunges, high knees, karaoke, and leg swings are to name a few. However this type of stretching is preferred to static stretching due to the fact that the movements that occur for this type of stretching are more like the actual movements that happen during specific exercises in a workout. So it can viewed that it actually helps the muscles warm and prepare for the exercises instead of the static stretching which consists of a person being still for numerous amounts of seconds at a time.
These are both very important for part of a exercise routine. They both hold huge benefits for exercise to help keep a person healthy along with their muscles to stay strong and durable to take in the force and work that is put on them on a daily basis.

Behm, D., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 2633-2651

Shrier, I. (n.d.). Chronic Static Stretching Improves Exercise Performance. Yearbook of Sports Medicine, 84-85.

1 comment:

  1. This post was very helpful for me. I am a house wife and love to do exercise in the morning. Now I was thinking to use some exercise videos for professional training. Please suggest some good exercise videos!