EMS is commonly used for the purpose of dieting, muscle training, and beauty effects. However, by utilizing the mechanism of EMS to perform stretches, it can also be used for muscle care. Therefore, I would like to introduce a method for utilizing EMS for muscle care through stretching.
Types and Effects of Common Stretches
Stretching refers to exercises that aim to increase the flexibility of muscles and joints. By stretching, you can expand the range of motion of your muscles and joints, thereby improving your overall flexibility.
There are two types of stretches: static stretches and dynamic stretches.
Static stretches
Static stretches involve slowly stretching a muscle and holding it in its stretched position for a period of time. It is considered a safe stretching method as it allows muscles to be stretched without any bouncing, and it can improve flexibility. The effectiveness of the stretch can be increased by continuing to breathe normally during the exercise.
Dynamic stretches
Dynamic stretches involve stretching muscles while incorporating light movement or bouncing. It can be further divided into two types:
Dynamic Stretching involves repeating the movement of the opposite muscle (antagonistic muscle) consciously to relax the primary muscle (agonistic muscle). It is important to avoid using momentum or bouncing and focus on activating the opposing muscle to increase the effectiveness of the stretch. This stretching method takes advantage of the fact that when one muscle contracts, the opposite muscle relaxes, making it easier to stretch.
Ballistic stretching involves using momentum or bouncing to stretch muscles. It is useful for stretches that mimic the movements of specific sports and can increase the elasticity of muscles. However, caution is necessary as it can lead to injury if performed too aggressively.
Effect: A flexible body
One of the important effects of continuing to stretch is that muscle tension becomes easier to release. Additionally, joint mobility becomes easier to widen, and injuries can be prevented.
Those who do not usually exercise may not think much about flexibility.
However, gradually stiffening muscles will eventually affect a wide range of areas as they are compensated for. Therefore, stretching is important for everyone.
Effect: Relaxation
In the past, there have been experiments confirming the correlation between brain waves, the autonomic nervous system, and full-body stretching.
As a result, an increase in alpha waves generated in the frontal lobe (waves that occur when relaxing) and a decrease in heart rate were observed.
From this, it is believed that the parasympathetic nervous system is predominant in stretching, and it promotes a relaxed state.
If the muscles are stiff and tense, it may be difficult to feel the same relaxation effect. However, by continuously releasing the tension through stretching, it becomes easier to experience the effect, so it is recommended to continue stretching without giving up.
EMS and stretching menu
By combining EMS and stretching, it is possible to promote more effective muscle relaxation and flexibility improvement.
Specifically, the following steps are available:
Dynamic stretching × EMS
As mentioned earlier, dynamic stretching is a method of making it easier to stretch by contracting the muscles on the opposite side of the muscle you want to stretch. Therefore, by using EMS to contract the muscle, it is possible to promote stretching.
Ballistic stretching × EMS
By performing additional contractions through EMS where the muscles are already being stretched, it is thought that a pseudo-ballistic stretch can be performed.
However, caution must be taken to not apply excessive stress.
Also, in terms of muscle movement, it is thought that a single contraction of less than 15 Hz is good.
Recently, there are also products that combine stretch boards and EMS, so it may be worth considering.
Muscle relaxation by electrical stimulation: insights from research papers