Stretching exercises help reduce the risk of injuries and increase blood flow to muscles. However, remember not to stretch cold muscles. Stay with Saed News.
Stretching may not always be a priority in your workouts, but it helps keep your muscles relaxed, free from tension. Relieving muscle tension is important because muscle tightness can lead to fatigue, limited movement, and sometimes pain. However, the main goal is exercising, not just stretching, right? Not exactly; stretching can indeed help in these cases.
Here’s why stretching is beneficial and how you can stretch correctly:
Improving joint mobility
Enhancing athletic performance
Reducing the risk of injury
Studies on the benefits of stretching have mixed results. Some studies suggest stretching helps the body, while others show no benefit to stretching before or after exercise. Some research suggests stretching does not reduce muscle soreness after exercise, and studies also show that static stretching performed immediately before exercise might slightly impair performance. Stretching can improve flexibility and, as a result, increase joint mobility. Better flexibility can lead to:
Improved performance in physical activities
Reduced injury risk
Helping your joints to move through their full range of motion
Effective muscle activation
Stretching also increases blood flow to the muscles.
As mentioned in this section on fitness and exercise from Namnak, before stretching, warm up with light walking, slow jogging, or low-intensity cycling for 5 to 10 minutes. It’s even better to stretch after exercise when your muscles are still warm. Do not stretch before engaging in intense activities like running or field exercises. Some research shows that stretching before intense activities may actually reduce your performance. Other studies show that rapid stretching before resistance events weakens the hamstring muscles. Instead of static stretching, try warming up dynamically. A dynamic warm-up involves movements similar to the exercises or activities at a lower intensity, gradually increasing the speed and intensity.
Before stretching, ensure that you do it safely and effectively. You can stretch anywhere at any time, but make sure to use the correct techniques. Stretching incorrectly can cause more harm. Follow these tips for safety:
Do not use stretching as your warm-up.
Stretching cold muscles may lead to injury.
Aim for symmetry: Each person’s genetics are different when it comes to flexibility. Instead of trying to have flexibility like a dancer or gymnast, focus on achieving equal flexibility on both sides, especially if you have a history of injury. Uneven flexibility on both sides can be a risk factor for further injuries.
Focus on major muscle groups: Concentrate on key muscle groups such as calves, thighs, hips, lower back, and shoulders. Be sure to stretch both sides. Also, stretch muscles and joints you typically use.
Don’t overdo your stretches: Perform your stretches slowly without exaggeration. Overstretching can cause muscle damage and actually lead to muscle stiffness.
Hold your stretch: Breathe normally and hold the stretch for about 30 seconds; for trouble areas, you may need to hold the stretch for about 60 seconds.
Don’t wait for pain: You should feel tension in your muscles during stretching, but not pain. If you feel pain, you're overstretching.
Some evidence suggests that stretching exercises can be very beneficial. Focus on the muscles that are most used in your sports or activities. For example, if you play football, stretch your hamstrings because they are more vulnerable to injury. Therefore, stretching exercises will help protect your hamstrings. Stretching may take time, but with regular practice, at least two to three times a week, you can get the most benefits. Skipping regular stretching exercises means missing out on its potential benefits. For instance, if stretching helped you increase your range of motion, stopping stretching may cause that range to decrease again.
Gentle movements such as Tai Chi or yoga can help you become more flexible in specific movements. These types of exercises can also help reduce slouching in older adults. If you want to perform a specific activity, such as kicks in martial arts or kicking a football, stretch the muscles involved gently and at a low intensity before gradually increasing speed. Always approach stretching cautiously. If you have a chronic condition or injury, you should adjust your stretching techniques to avoid further injury. Remember, stretching doesn't guarantee you won't get hurt. For example, stretching won’t prevent all types of injuries. If you have health concerns, talk to your doctor or physical therapist.
An important point is to always warm up your body before stretching, as this prepares your body for the stretches and prevents injury. To warm up, you can walk or jog for 10 to 20 minutes. Perform your stretches at the right intensity and duration. Experts recommend holding each stretch for 15 to 30 seconds, repeating each stretch 2 to 4 times. Overall, all your stretches should take between 10 to 15 minutes. Static stretches should be done after exercise to cool the body down.
Stretching may not be a top priority in your workouts, but it helps keep muscles free of tension, helping you to relax. Reducing muscle tension is important because muscle tightness can cause fatigue, hinder movement, and even cause pain, but in the end, exercising is the main focus, not just stretching.
Ballistic Stretching: This type of stretching was more common in the past but is less used among professional athletes today due to its potential risks. This exercise causes a person to stretch their muscles beyond their natural range of motion. For example, when stretching the knee tendon, you must bend down, which puts you in an unstable position and increases the risk of injury.
Static Stretching: This type of stretching is simple and safe. To perform it, position yourself as needed and stretch your muscles as far as you can until you feel the pressure. Hold the position for a moment, then return to the normal position and repeat.
Isometric Stretching: This stretching technique is popular among athletes and is widely used in their training routines. For this stretch, you need a partner or wall to make the exercise more effective. Like ballistic stretching, it does not pose any danger and applies less pressure to the body than static stretching. This technique is essential for muscles like the hamstring.
Experts recommend holding each stretch for 15 to 30 seconds and repeating each stretch 2 to 4 times. In general, all stretches should last between 10 to 15 minutes. We suggest performing static stretches after exercise to cool your body down.
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