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You already know what Stretching is important. Improvement flexibility and mobility (one of the Key components of physical aptitude) and Reduces the risk of injury. And if you No Stretch, the muscles can shorten and tighten, which can limit their range of movement and put it at risk of joint pain or a Tirado muscle.
But stretching is only beneficial if done correctly. There are some common stretching errors that can lead to exactly the opposite of what you are looking for, such as injuries and inflexibility. Here are eight difficulties to avoid so that you can improve your flexibility and training.
1. You are doing the wrong stretch type
There are two main types of stretching: static and dynamic. Static stretching is what you probably remember about the gym class: gradually stretch a muscle and maintain a possess for about 30 seconds. While this is an excellent way to cool out of training or increase general flexibility, research suggests that static stretching before a force training can cause a reduction of performance.
“During a warm -up, you want to do dynamic stretching, which improves muscle activation and prepares that the muscles are powerful through a full movement range,” says Trevor Thieme, CSCS. Dynamic stretching include lungetrunk rotations, leg swings and jump rope.
For the “cooling” period after exercise, you can concentrate on static stretching to relax the muscles and release tension. “Both types of stretching can help improve mobility,” says Thieme. “But one excites the muscles, while the other calms them.”
2. You are bouncing while stretching
Using impulse from bouncing to forcing a muscle to stretch beyond its normal range (also known as Ballistic stretching) It may seem to help you increase your range of movement. But instead of loosening the muscle, this type of rapid stretching movement can actually make the muscles tense, a contraction known as the Myotatic reflex or “stretching reflex”. This can cause injuries such as muscle or tendon tears, says Thieme.
3. You are stretching the injured muscles
Stretching the injured muscles is “a great non-no,” Thieme warns. Muscle strains usually occur when a muscle is stretched beyond its limitSo stretching it even more can aggravate the injury. Instead, use the Police protocol (Protection, optimal load, ice, compression and elevation) to help muscle health.
4. You are too stretching
While some discomfort is to be expected, you should never have pain while stretching. “Excess stretching can cause muscle strains or excessive neuronal tension (nerve stretching),” says Lindsay Sudell, Mot, OTR/L, CFSS-3, CPT of CPT Simply stretch the.
Excess stretching can also lead to hypermobility“That is when an articulation is too loose and, therefore, unstable,” says Thieme. Know its limits when it is stretching and does not force you to go beyond them.
5. Do not stretch constantly
It will take more than a few sporadic stretching sessions to achieve the flexibility of a gymnast. Ideally, their stretching sessions must be moderate and frequent instead of intense and occasional.
“To achieve physical and permanent change, stretching must be consistent for six to eight weeks,” says Surell.
6. You are accelerating through your stretching
“People often do not extend during the appropriate time of time,” Sudell explains. She recommends pointing to 30 seconds or less for stretching prior to exercise. For static stretching after training, aim to maintain each stretch to At least 60 seconds.
7. You are not doing specific sport stretching
The specific stretching of sport “can be anything aimed at the movements that a particular athlete needs,” says Surell. For example, he says, golfers can focus on stretching that improve their spinal rotation and hip mobilitySo they can hit the ball with maximum power. Sprinter It can be heated with dynamic stretching that simulate career and explosive movements, such as Lunge to walk, kicksand knees.
Investigation It also shows that static stretching are more suitable for athletes who need flexibility (such as gymnasts or dancers), while dynamic stretching are especially beneficial for those who need to run or jump (such as basketball players or runners).
8. You are ignoring your breathing
Deep, Diaphragmatic breathing “It can help relax tense muscles, and when combined with stretching, it can allow even deeper stretching without increasing the risk of injury,” says Thieme.
In addition, breathing improves the therapeutic effect of stretching, says Sudell. Research shows that diaphragmatic breathing can Help the body to recover After intense training. He adequate way to breathe During a stretch, it will inhand slowly through the nose, hold for a moment, then release breathing through the mouth or nose, keep the diaphragm and the soft and relaxed abdomen.
