Stretching

Stretching is a form of static gymnastics that stimulates the extensibility and elasticity of muscles, tendons and ligaments.

What is it

Stretching is a form of gymnastics of static type whose name derives from the English “stretch”, “stretch”. It is in fact a matter of assuming and maintaining positions that allow to stimulate extensibility, i.e. the ability of muscles, tendons and ligaments to be stretched if subjected to adequate tension.

Very often stretching is practiced during training, especially in the warm-up phase and in the cool-down phase. However, it is not necessary to be an athlete to stretch, and it is not essential to attend a gym: it is also possible to practice it at home, every day, and without the need for special equipment.

So let’s analyze the various types of stretching, its benefits during training, in the prevention of injuries, and also see some tricks to perform it correctly.

What is it for?

Stretching helps to improve the ability to move, i.e. to stimulate the mobility of the joints and to maintain the elasticity of muscles, tendons and ligaments.

This sort of training of skeletal and muscular structures also helps to prevent traumas due to the rigidity that they acquire when they are not constantly stimulated by movement.

Increasing flexibility is therefore the first step to avoid injuries and accidents during the most intense efforts. Not surprisingly, stretching is practiced in a particular way by athletes, whose daily routine is marked by complex and tiring workouts.

However, as we have already mentioned, stretching is also a useful technique for people who do not practice sports, or for those who perform occasional physical activity. For example, it can be a method to prevent the assumption of incorrect postures, or the onset of pain due to stiffness of bones and muscles, as in the case of back pain.

When practicing

Stretching can be practiced both as a form of real gymnastics and as a series of exercises to be done before and after a sporting activity.

In sports, in fact, the technique is used in the warm-up phase, because its movements prepare the body for effort, and in the final phase of cool-down, because the stretches stretch the muscle fibers and limit the pains that may arise, as a result of the effort, in the following days.

During the preparation phase for a workout, an excellent warm-up, which also includes stretching, is useful to increase performance for subsequent exercises, also improving the overall performance of the muscles.

At the same time, performing it at the end of a training session helps to dissolve accumulated tension, relaxing the muscles and promoting circulation. In addition, stretching regularly contributes to faster recovery, decreasing the onset of pain and general soreness.

How to practice

Stretching consists of slowly reaching a position that slightly extends the muscular and skeletal structures of a part of the body, and maintaining it for at least 10 seconds (up to a maximum of about 30 seconds).

The most common example is the position in which you try, starting from the standing position, to touch the tips of the feet with your hands, flexing the torso and keeping the legs stretched.

The correct execution of the exercise is static, that is, exerting a tension without jerks or springs that could cause trauma and pain; The improvement, in fact, will be achieved not by forcing the position but by repeating it constantly over time.

However, there are many types of stretching that can be performed, and that are suitable in different situations. In the case of dynamic stretching, for example, it is preferred to vary from a static position, accompanying the stretching with regular, but not abrupt, movements that can help to achieve maximum stretching without the risk of contraction.

One of the most important factors to perform proper stretching is breathing. Mistakenly, many are led to think that it is necessary to hold your breath during exercise, but it is not so: in stretching, it is important to breathe calmly and regularly, so as to prevent states of stress and tension. In this way, it will be possible to stretch more, counteracting the resistance of the muscle group.

Stretching gives results if practiced consistently, at least 2 or 3 times a week.

Who can practice it

Stretching can be practiced by everyone if performed in a non-forced way and respecting the limits of one’s physical structure.

In particular, you can practice some stretching after a run, if you love running, focusing on stretching the buttocks and calf, and working on the movement of the knees. Otherwise, you can do some exercises after a busy day of work, to release tension and stretch the connective tissue,

In the presence of some pathologies it can even be used as a therapy, but only with the guidance and under the control of specialized medical personnel.

It is not recommended only when there is inflammation or injury to muscles, tendons, ligaments and joints.

Contraindications

Stretching can cause discomfort if you practice it with abrupt gestures, forcing positions or holding them even if you feel pain; The benefits are not obtained by quickly reaching the amplitude of movement, but by constantly training the muscular and articular structures.

It is not advisable to practice stretching without having warmed up the muscles: a walk with a brisk pace or a run lasting a few minutes are enough to prepare the body for exercise and avoid pain and small traumas.

In any case, it is always not recommended to improvise and carry out a “do it yourself” method. Rather, it is useful to have a correct preparation by an experienced coach, who will advise you on the best execution technique, and will be able to draw up a detailed program to achieve your goals. At that point, you will be able to fully grasp the importance of stretching and its countless benefits.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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