Stretching - Most People Got It Wrong! Do it right and avoid injury!
Stretching - Most people are doing it wrong!
We often hear people say, "One inch of tendon, ten years of life." It seems that doing more stretching exercises will bring many benefits. Stretching is convenient, requires minimal equipment, and can be performed anywhere. Let's take a look at this knowledge and what to pay attention to!
The benefits of stretching
According to the US medical website Healthline, stretching exercises can make joints more mobile and improve posture. It also helps release muscle tension and soreness and reduces the risk of injury. Stretching can also help increase blood circulation, control muscles, 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 study participants showed positive changes in physical fitness, self-efficacy, perceived functioning and well-being. It also has the effect of reducing pain.
A panel of experts convened by the American College of Sports Medicine (ACSM) reports that stretching is generally not well-researched or rigorous enough to be scientifically sound. 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. Hold a specific stretch for 15 seconds, then repeat three more times, or hold the stretch for 20 seconds, then repeat two more times for best results. Circumstances will vary from person to person and should be done gradually, paying attention to how your body reacts.
Be aware of the 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.
different types of stretching
There are different types of stretches: Static stretches are stretches that stretch a muscle to mild discomfort and hold that position for a period of time, usually at least 30 seconds or more.
Dynamic stretches with gentle repetitive movements, such as arm swings, that gradually increase the range of motion, but always stay 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 usually fades within 4 weeks after you stop stretching.
Common misunderstanding
Warming up is not the same as stretching: Stretching is not the same as warming up before exercise. With a general pre-workout warm-up, the main goals 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. 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.
2. Don't bounce: Previously, bounce stretches were considered the best way to increase flexibility. Now, experts recommend that you avoid bouncing unless your doctor or physical therapist recommends these types of stretches.
3. 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.
4. Don't overdo it: more is not always better. 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.
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!
