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Stretchings

We know the important of the stretching exercises and we are specialist on this. We support the polo players during the games and we focus in the preparation of them before and after with special techniques to stimulate the muscles and prevents injuries during the matches.
Even the stretching is one of the important parts in our work out sessions, where constantly we mix with strength, balance and coordination exercises. We use three types of the stretching forms:

  • Active Stretching:
  • Static Stretching:
  • Passive (or Assisted) Stretching:
  Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of the opposing muscles (antagonist) to generate a stretch within the targeted muscle group (agonist). The contraction of the opposing muscles helps to relax the stretched muscles.
A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position without any assistance from a partner or object.

Active stretching is useful as a rehabilitation tool and a very effective form of conditioning before moving onto dynamic stretching exercises.

This type of stretching exercise is usually quite difficult to hold and maintain for long periods of time and therefore the stretch position is usually only held for 10 to 15 seconds
  Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension.
Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed.
Then slowly and cautiously the body is moved to increase the tension of the muscle (or group of muscles) being stretched. At this point the position is held or maintained to allow the muscles to lengthen.

A minimum hold time of about 20 seconds is required for the muscles to relax and start to lengthen, while diminishing returns are experienced after 45 to 60 seconds. Static stretching is a very safe and effective form of stretching with a limited threat of injury. It is a good choice for beginners and sedentary individuals.
 

This form of stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous.

Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose a partner carefully, the partner is responsible for the safety of the muscles and joints while performing the stretching exercises.

Passive stretching is useful in helping to attain a greater range of movement, but carries with it a slightly higher risk of injury. It can also be used effectively as part of a rehabilitation program or as part of a cool down. The goal of improve the stretching in the body is improve in the ROM (Range of Motion), give you the ability to move and get the better control in any sport.

Range of motion (ROM): It is so intimately related to flexibility that the terms are often considered having the same meaning.

That is, they all describe the extent to which a joint can go in its established spectrum of movements. A joint’s normal range of motion is determined by what that joint does and how far the bones that comprise it can move. So, range of motion also measures the current amount of motion around a joint as determined by the condition of the bones and the soft tissue surrounding the joint that hold it together.

  • I worked out with Alex in Santa Barbara and was one of the key in the season to my success.

    STUART "SUGAR" ERSKINE
  • I was working with Alex in different seasons like West Palm Beach,FL and Santa Barbara,CA during the last 3 years, and always help me to keep in shape and improve my play, I higher recommending Alex to everyone that want to reach your goals.

    PACO DE NARVAEZ
  • The best !!! For everyone who want really be in shape.

    EDUARDO NOVILLO ASTRADA
  • Training with Alejandro is about respect and inspiration, he is not only a champion himself and knows what it takes to perform as an athlete, he is an absolute professional. The Muay Thai & kickboxing are my favorite exercise and are fantastic for polo fitness,reflex and concentration and a lot of fun.

    SUNNY HALE
  • Work out with Alex is work with the guy who really know about the polo players needs. It has become a fundamental part of my polo.

    JEFF BLAKE
  • I'm always in action with polo, that mean be in a good physical shape possible, one of the key for this was Alex, who help me every time to get my goals. I would recommending Alex any one who want to be the best.

    NICOLAS ROLDAN
  • Staying fit is crucial for me to excel both in my sport and in everyday life. Alex's fresh and exciting outlook on fitness makes going to the gym something to look forward to every day. He has helped me to greatly improve my strength, balance and flexibility, the most important things as a rider. I would recommend his program to anyone!

    ERIC LAMAZE (2008 OLYMPIC SHOW JUMPING GOLD MEDALIST)
  • One of my students gave me one of the best Christmas gifts ever, some sessions with Alex and Diego. I never stopped working out with them since. I enjoy a lot the way they make me work. Their system is excellent for riding, it combines all you need for it.

    FEDERICO SZTYRLE
  • Working out with Alex has changed my game mentally and physically. It has become a fundamental part of my polo.

    JEFF HALL
  • "Training with Alejandro and Diego last season help me have one of my most successful seasons in Palm Beach. They made me feel and play better!"

    BRANDON PHILLIP