Contents
Stretching provides health benefits, but without outside control, this type of exercise is quite traumatic. Therefore, it is better to train in a group under the guidance of an experienced coach.
Difficulty level: For beginners
Stretching is a system of movements performed to stretch the ligaments and muscles, increasing flexibility. Training not only improves health, but also increases the physical capabilities of a person, and also enhances his external attractiveness.
What is needed for the lesson?
You will need sportswear that does not restrict movement, preferably from a “stretchy” material. You should also bring elastic bandages with you to class to prevent injury.
Important: do not immediately try to sit on the twine and show other miracles of flexibility. Start slowly, with little intensity. To avoid injury, do stretching only after warming up. See also: aerobic exercise
Five main reasons to start stretching
Stretching can improve posture. Many of us spend at least part of the day sitting at a computer or looking at our phone or tablet. The posture typical of these activities (rounded shoulders and head forward) contributes to poor posture. You can fix this by stretching your chest and upper trapezius muscles, hamstrings, etc.
Stretching increases the range of motion. As we age, our joints lose mobility. We can counteract this by stretching regularly. Even if the range of motion in some joints is limited, stretching helps increase it.
Stretching reduces back pain. “It goes hand in hand with posture to some extent. If we have bad posture in the upper back, the lower back compensates for the violation, pain can develop. In addition, if we have tight hamstrings, the lower back compensates for this and often hurts. Stretching the muscles of the legs and the muscles necessary for maintaining posture relieves and eliminates back pain.
Stretching helps prevent injury. – If you stretch and increase the range that a muscle can move, the chance of injury is reduced. Stretching before exercise especially helps prevent injury by providing blood flow to the muscles, warming them up and reducing any tightness that may occur.
Stretching reduces muscle soreness. – If you have soreness in a muscle or muscle group from a recent workout, stretching relieves that discomfort. Often, when we get injured, the muscles around the injured area tighten as a defensive reaction. Stretching these tense muscles can relieve pain and soreness.
Basic stretching exercises
Get on your knees and stretch one leg between your hands. Straighten your back, keeping the load on the body. Hold this pose for 30 seconds, focusing on your breathing. Then switch to the other leg and hold for 30 seconds.
Start in a lunge with one foot on the floor. Next, you need to tighten the pelvis and raise the chest high. Lean forward and you will feel your hip joint stretch. Hold for 30 seconds and then repeat with the other leg.
Starting from the same position as above, place your hands on the floor and lift your back leg off the floor. Rotate your upper body to the right side. Engage the body during rotation. Hold for 30 seconds and repeat on the other side.
Lie on your back. Raise your legs into the air at a 90 degree angle. Bend one knee outward. Place your hands behind the straightened knee and bring it closer to you. Hold the pose for 30 seconds and then switch legs.
Sit on the ground, spread your legs apart. Stretch and reach with your right hand to your left leg, hold for 30 seconds. Repeat on the other side for 30 seconds.
Recommendations and contraindications for stretching
Stretching in general is very beneficial for the body. There are states when it is necessary to eliminate a number of problems. But since stretching is an intense physical activity, be careful with contraindications.
The indications are:
Weakness of the muscles, especially with their shortening due to imbalance.
Prevention of injuries of the musculoskeletal system.
Pain on natural movement.
Posture defects.
Contraindications:
Recent fracture with incomplete bone union.
Acute inflammation or infection, recent surgery with early tissue healing.
- Hematoma or other sign of tissue injury.
Stretching in general is very beneficial for the body. There are states when it is necessary to eliminate a number of problems. But since stretching is an intense physical activity, be careful with contraindications. Also Read: Air Stretch Workouts