When it comes to exercise, whatever the intensity and regularity with which it is practised, it is essential to bear in mind several aspects. One of them
is to stretch the various muscle groups that will come into play during the course of the physical activity in question.
What are stretching exercises and what are they for?
When a muscle contracts it carries out a certain movement. If the opposite the opposite occurs, stretching takes place, which is defined as an exercise that is as a very moderate yet gentle exercise.
Stretching has several functions. Firstly, they serve to all the muscles to be prepared for the physical exercise that will follow, thus allowing the exercise, thus allowing the level of effort to reach maximum levels. This is mainly achieved by increasing the flexibility of the joints.
This prior preparation also results in a greater ability to coordinate movements. At the same time, stretching is useful for the muscles used throughout the physical exercise to significantly physical exercise to considerably reduce the level of tension. If the activity has been carried out at high intensity, it is essential to stretch well after finishing it after the activity has been completed.
When to stretch?
While it is true that stretching is a much more important action if the physical exercise previously carried out has been very intense, it is also relevant if the is that it is also relevant with moderate activity or even with a low level of exertion. In these cases, too, the muscles and joints are subjected to a muscles and joints to a level of stress that should be relieved.
Otherwise, there is an increased risk of injury due to stiffness in certain parts of the body. As a result, the likelihood of injury of injury is drastically increased if no stretching is done before exercise.
Indeed, gentle movements must also be practised beforehand. Keep in mind that one of their tasks is to keep the muscle groups warm, so it is advisable to start physical activity as soon as possible after the end of the exercise. If too much time is allowed to pass, the positive effect of stretching will disappear.
Stretching before and after a run
.There are many users who tend to think that pre- and post-stretching
is only required in the case of very intense exercise such as weight training, in addition to intense exercise such as weight training at the gym, as well as other quite demanding movements at the other quite physically demanding movements such as squats, push-ups, pull-ups and squats, push-ups and sit-ups. Nothing could be further from the reality.
With medium and even low intensity physical activity, it is also crucial to stretch well, a factor that we will explore in more detail below. This is demonstrated by running, which is so fashionable at the moment.
It doesn't matter whether you intend to run a few or many kilometres, as well as the speed at which you are going to do it. In all cases you will need to stretch before and after, which will help you to keep the activity will help the activity to take place under optimal conditions in physical terms.
How to stretch your muscles?
Firstly, it is essential to understand the importance of breathing in muscle stretching . Without it you cannot stretch as well. On the contrary, if you breathe deeply, inhaling and exhaling slowly, you will provide each muscle with invaluable help to lengthen it.
To make your stretching work, you need to be focused, as you will not only breathe well, but you will also stay static in the initial position, an action that is difficult if you are not thinking exclusively about the stretching action. In this sense, make sure that abruptness does not take over any of your movements, avoiding the typical wobbling or bouncing.
Regardless of the movement carried out, make sure you notice how you pull the muscle, without the slightest discomfort becoming excessive at any time. After reaching this optimum level, hold for half a minute. Prolonging the gentle exercise will not lead to better results.
Active stretching and passive stretching
In order for you to do stretching properly, it is important that you know the differences between the various types that exist. Active stretches, also known as dynamic stretches, are very important because they take place beforehand by contracting the muscles so that they are less prone to injury.
On the other hand, the passive or static ones are those that take place later. Once you have finished the physical activity, it is time to relax the muscles affected by the tension, stretching the muscle fibre without contracting it.
Passive stretching requires an externally applied force. A clear example is a chair that allows you to keep your leg elevated while you try to reach the tips of the toes of that foot with the help of one of your hands. It is also common to stretch statically with another person. In either case it is crucial to take a number of precautions.
What precautions should be taken when stretching?
Before you start stretching, make sure that the clothes you are wearing do not prevent you from making every movement freely. If any garment is limiting in this respect, you should do without it.
If you do passive stretches with external help from a partner, give them a clear instruction not to force any movement. With both active and passive stretches, you should never experience pain, but stay at the point that stretches the muscle, described as a very light level of discomfort.
Continuing with the tightness, it must affect the muscles you are trying to stretch. If you feel it in other parts of your body it is an indication that something is not being done correctly, you should repeat the stretch until only the muscle group in question is affected.
Finally, do not overdo the effort put into the stretches . If any of them is too demanding for you because you have little flexibility or difficulties in your movements, it is advisable to rest for a minute before starting the next stretch or physical activity you intend to do.