Stretching should be part of your companies’ and your own daily habit. If you feel like doing your job is a torture by the end of the day due to the muscle pains that you experience, then you need to warm up your body before your long day at work begins. As an electrician, physical fitness is very important to keep you agile and active when performing rigorous tasks.
Knowing what type of stretch you must do is integral to ensure that it will serve its purpose. Here are some types of stretching that you need to know:
Dynamic Stretching: A method that requires gentle movements on your body parts to gradually increase the reach, speed of movement, or both. Examples include arm and leg swings, torso twists, and walking lunges. It should be performed in sets of 8 to 12 repetitions, but you must stop once you are tired. Remember that tired muscles are less elastic, which affects the range of motion.
Ballistic Stretching: Compared to dynamic stretching, this type requires you to force your muscle to go beyond its normal range of motion through repetitive bouncing movement to target a specific muscle group. However, this should be done carefully, with an assistance of an expert, as it could potentially cause injuries.
Active Stretching: Also known as static-active stretching, this technique is done for only two seconds at a time but performed repeatedly for a few times. The technique requires you to relax the muscle that you are trying to stretch and actively contract the opposing muscle to initiate the stretching. You have to focus on your strength rather than using your body weight, any stretching device or other person’s help.
Passive Stretching: This is also known as relaxed stretching and static-passive stretching. The method requires support from another person, a piece of equipment or a different part of your body. For example, holding your leg up high with your hand or doing a split wherein the floor acts as the support.
PNF Stretching: Proprioceptive Neuromuscular Facilitation, or PNF stretching, is considered as the fastest and most effective way to stretch. It was initially developed as a form of rehabilitation for people who had a stroke, a heart attack or other diseases that affect the movement coordination of their body. It targets a muscle group by stretching and putting them under tension for about 20 to 30 seconds before resting for about 30 seconds. The process must be repeated 2 to 4 times.
Apart from building muscles, as an electrician, you need to think about your flexibility. Stretching is a good way to start your day and prepare your body before you start working on those electrical wires and panels. As soon as you have finished your task, it can also help you relax your muscles.
If you are new to stretching, you need to do it slowly by doing basic routines until you get used to it. It is advisable to do dynamic stretching 5 to 10 minutes before your activity begins. By the end of your work, spend another 5 to 10 minutes doing static or PNF stretching to relieve muscle stiffness.
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