Stretching Is A Lot To Learn

Know more to get smarter! We often hear people say, "One inch of tendon lengthens your life for ten years," and it seems that doing more stretching and stretching exercises is beneficial to mature adults.

Stretching is convenient, requires minimal equipment, and can be performed anywhere. Let's take a look at this practice and learn what to pay attention to! The benefits of stretching According to the US medical website Healthline, stretching exercises can enhance range of motion and improve posture. It also helps release muscle tension and soreness, and reduces the risk of injury. Stretching can also help increase blood circulation, muscle control, and improve balance and coordination. Results of a 12-month study of stretching and flexion exercises in older adults, published in the Journal of Gerontology, reported that participants showed positive changes in physical fitness, self-efficacy, perceived functioning and well-being. It also has the effect of reducing pain. Extensive research was reviewed by an expert panel convened by the American College of Sports Medicine (ACSM). Compared with other forms of exercises, stretching is generally not well-researched or rigorous enough to be scientifically sound, said the report. However, observations suggest that healthy adults should perform flexibility exercises for all major tendon groups at least two to three times a week.

For best results, you should spend a total of 60 seconds on each stretch. So if you can hold a particular stretch for 15 seconds, then three more repetitions would be ideal. If you can hold the stretch for 20 seconds, repeat it two more times. Of course, the situation will vary from person to person, but in any case, it should be gradual and attention should be paid to the physical response. Risk of injury

According to the NHS, the UK medical system, muscle injuries usually occur when the muscles are under too much stress during stretching. Injuries occur not because the muscles are not flexible enough, but because the muscles are not producing enough force to support themselves. The muscle may not be able to generate enough force, either because it's not strong enough, or it's not contracting at the right time for a specific movement. Various types of stretching There are different types of stretches: Static stretches are stretches that stretch a muscle to mild discomfort and position held for a period of time, usually at least 30 seconds or more. Dynamic stretching is done with gentle repetitive movements, such as arm swings, that gradually increase the range of motion, but remain within the normal range of motion. Alternatively, a bounce stretch is performing a bouncing motion or jumping motion to increase the range of motion.

Proprioceptive neuromuscular facilitation (PNF) stretching is the contraction and relaxation of muscles involved in stretching in different ways.

In general, post-stretch flexibility effects usually fade within 4 weeks after you stop stretching. Warming up is not the same as stretching Note that stretching is not the same as warming up before exercise. The main goals of a general pre-workout warm-up are to raise core temperature and increase blood flow to working muscles, reduce tightness, reduce the risk of injury, and prepare for the upcoming exercise. The purpose of stretching is to increase flexibility and range of motion of the joints. Warm-up before exercise, if there is stretching, should be done with dynamic stretching, and static stretching should be avoided.

Precautions Regardless of your level of fitness, there are some safety guidelines that you should follow, or you'll lose out: 1. Don't bounce: Years before, bounce stretches were considered the best way to increase flexibility. Nowadays, experts recommend that you avoid bouncing unless your doctor or physical therapist recommends these types of stretches.

2. Don't go beyond comfort: It's normal to feel some tension when you stretch your muscles, but you should never experience pain. If the stretched area starts to hurt, stop stretching until you feel no more discomfort. 3. Don't overdo it: Like other forms of exercise, stretching puts stress on the body. If you stretch the same muscle group multiple times a day, you can overstretch and cause injury. 4. Don't rush: Cold muscles are less flexible and can make stretching much more difficult. The best time to stretch is after a workout, but if you haven't worked out before stretching, you should warm up for 5 to 10 minutes with aerobic exercise, such as walking or jogging. Whether you're just starting out or an experienced athlete, you can benefit from regular stretching. By incorporating 5 to 10 minutes of dynamic and static stretching into your routine, you can increase your range of motion, improve your posture, and relax your mind. EGA lifestyle!