“AS an athlete, I never saw the benefit of flexibility which included stretching and dynamic movements,” said Jerry Diaz, a certified National Academy of Sports Medicine personal trainer.
Jerry Diaz practices Kyokushin karate techniques at BBJ Athletics.
But since then, he said he has learned that flexibility is “one of the most important key elements of functional fitness and is needed for long-term health.”
Diaz said he guides his clients through proper mobility exercises. “Flexibility helps us perform daily movements and be less prone to injuries,” he added.
Individuals don’t need to be super athletes to start improving their flexibility, Diaz said.
The following are three stretching techniques that an individual can perform, preferably with a certified trainer:
1) Self-myofascial release or SMR which works by placing pressure on a muscle and rolling at the pressure point. Most individuals use a foam roller but a tennis ball or a baseball could also be used to release pressure points.
SMR helps release chronic muscular tension by activating muscle fibers and tissues in the areas where the muscles and tendons are connected. When pressed, these sensors stimulate the muscle spindles to relax the muscle. The result is an increase in blood flow which helps improve the quality of the tissue.
2) Dynamic stretching. SMR works best with dynamic and static stretching. Dynamic stretching involves moving a joint through its full range of movement without any relaxation or holding of a position. This technique can increase blood flow, oxygen and body temperature which will help prepare your muscles, and is usually utilized as part of a warm-up routine.
3) Static stretching involves holding a stretching position for at least 15-30 seconds. This will help increase the range of movement in a joint and is recommended after an exercise routine.
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
