We should always stretch before and after exercising; we often do not do it due to lack of time or simply because we are unaware of its consequences. Rushing never brings anything good, so take your time to train if you want to do well.
Ten minutes is enough time to prevent injuries, prepare our body for physical activity, relax the muscles after playing sports, and improve our performance and health. These ten minutes should not be understood as an addition to our training, because in reality they are part of the routine itself and are as important as the exercise performed afterward.
What Is Stretching?
Stretching refers to lengthening the muscles and soft tissues of the body to improve their elasticity and range of motion. It involves maintaining a specific position for some time, allowing the muscles to stretch and relax.
Stretching can be static, dynamic, or even incorporated into activities like yoga and Pilates. Regardless of the type, stretching has several benefits for the body.
Types Of Stretches
Different types of stretches can be done to obtain specific benefits. Below are some of them:
Static stretches: These are the most common stretches and involve maintaining a stretching position for an extended period. For example, stretch your leg muscles while maintaining a split position or stretch your arms by raising them toward the ceiling and holding the position.
Dynamic stretches: These stretches involve moving the body in a controlled manner through a full range of motion. For example, making circular movements with your arms or swinging your legs back and forth.
Importance Of Stretching
Stretching is important for many reasons. Here are some of them:
Improved flexibility and mobility: Regular stretching helps increase joint flexibility and range of motion. This can facilitate daily activities and improve performance in physical activities.
Injury Prevention: Proper stretching helps prevent injuries by increasing the elasticity of muscles and soft tissues. More flexible muscles are less likely to tear or pull during exercise or strenuous physical activities.
Improved sports performance: Stretching before physical activities can help prepare the body for movement, improve coordination, and increase muscle efficiency. This can result in better athletic performance and reduced risk of injury.
Yoga and Pilates Stretches: Yoga and Pilates incorporate a wide variety of stretches into their practices. These exercises combine stretching with breathing and muscle-strengthening techniques.
When And How To Stretch
It’s important to know when and how to stretch to get maximum benefits. Here are some guidelines to follow:
Before exercise: Performing dynamic or active stretches before exercise can help prepare your muscles and increase body temperature. This helps prevent injuries and improve performance.
After exercise: After physical activities, it is important to perform static stretches to help relax muscles and prevent stiffness. These stretches can also help reduce lactic acid buildup and speed muscle recovery.
Effective stretching techniques: When stretching, it is important to remember the following:
Maintain constant and deep breathing. Do not exceed the pain threshold. The stretch should be light, not a feeling of intense pain. Hold each stretch for at least 15-30 seconds. Avoid bouncing or making sudden movements during stretching, as this can increase the risk of injury.
Common Mistakes When Stretching
Although stretching is beneficial, it is important to avoid making certain mistakes that can reduce its effectiveness or even cause injury. Some common mistakes include:
Not warming up properly: Before stretching, it is important to warm up your body with low-impact activities, such as walking or light jogging. This helps increase body temperature and prepare muscles for stretching.
Stretching cold muscles: Stretching cold muscles can increase the risk of injury. It’s important to make sure your muscles are warm before stretching, whether through brief cardiovascular activity or a targeted warm-up.
Exceeding the pain threshold: Stretching should be a sensation of slight stretching in the muscles, not a sensation of intense pain. Forcing the stretch too much can cause injury and will not provide additional benefits.
Conclusion
Stretching is an important practice that offers numerous benefits for our body. Improves flexibility, prevents injuries, and improves sports performance. With the right combination of static and dynamic stretches, performed at the right times, we can enjoy greater mobility, better muscle function, and an overall higher quality of life. Also don´t forget to subscribe to our upcoming newsletter & check out the latest post!
