Do any of these lines sound familiar?
- You need to keep stretching to see results.
- Do not jump while stretching. This will damage your muscles.
- If you don't stretch before training, you'll get injured.
Well, they're all wrong. But first, a bigger question must be answered.
That's a good idea, says the American College of Sports Medicine. ACSM recommends: stretch Train your major muscle groups at least twice a week for 60 seconds each time. exercise.
It's good to remain flexible as you get older. Helps improve movement.
For example, periodic stretch According to Dr. Lynn Miller, it can help maintain flexibility in your lower back and hamstrings later in life. She is a physical therapist and Winston Professor at Salem State University.
If you have trouble with your posture or activity, get into the habit of stretching those muscles regularly.if you have back pain If you sit at a desk all day, a stretch that reverses your posture can help.
easy back stretches
Exercise physiologist Mike Bracco recommends the „standing cat camel“ for work-related back stretches. Here's how:
- stand on one's feet shoulder-width spacing and knees Slightly bent.
- Lean forward and place your hands directly above your body knees.
- Close your chest and round your back by bending your shoulders forward.
- Next, open your chest and arch your back by rolling your shoulders back.
- Repeat several times.
If you find yourself in the same position all day at work, Bracco suggests taking a two-minute stretch break at least every hour to reinstate yourself.
necessarily.
Stretching a muscle to its maximum length and holding it for 15 to 30 seconds is called a static stretch, and as long as you don't stretch it to the point of pain, there's no harm in stretching it that way.
However, research shows that dynamic stretching can be just as effective, especially before a workout.
Dynamic stretches like standing cat and camel pose fluidly move muscle groups through a full range of motion.
Below is a static version of Cat-Camel.
- Interlace your fingers and place your palms facing outward in front of your body.
- Extend your arms as far as possible and bend your back and shoulders forward.
- Press and hold for about 10 seconds.
- Then release your fingers and grab your wrists or fingers behind your back.
- Without letting go, raise your arms as high as possible behind your back, opening your chest and lowering your shoulders back.
Whether you're doing static or dynamic stretching, you should feel a stretch, but it doesn't have to be painful. Therefore, there is no need to stretch beyond the range of motion normally required.
necessarily. It has not been proven to help prevent injury, reduce muscle soreness after exercise, or improve performance.
Static stretching before exercise can reduce study performance, such as sprint speed. The most likely reason is that your muscles get tired if you keep stretching.
You need to warm up by doing some dynamic stretching. This is similar to a workout, but at a lower intensity. A good pre-run warm-up includes brisk walks, walking lunges, leg swings, high steps, or „butt kicks“ (slowly). jogging (kick your butt as you move forward).
Start slowly and gradually increase the intensity.
It's the perfect time to stretch.
„Everyone is more flexible after exercising, because it increases blood flow to the muscles and joints and gets them moving,“ says Miller.
Static stretching can help you get the most out of it now.
„After I run or do weight training, I walk around a bit to cool down, and then I stretch, which is a good way to end your workout,“ Bracco says.
yes. It is not necessary to stretch before or after regular training. It's important to stretch from time to time.
This could be when you wake up, before bed, or during a break at work.
„Stretching and flexibility should be part of your regular program,“ says Miller.