WHAT IS STRETCHING
Stretching is a type of flexibility exercise, usually done before or after cardio. Cardio exercises do a lot of work for our muscles, so if those muscles are stopped suddenly, there can be a lot of damage. After doing cardio exercises, this type of flexibility exercise is done to relax the muscles of our body and increase the elasticity of the muscles. This is when the muscles or muscle groups of our body are gradually pulled out or extended outward to a tolerable level in a certain manner and for a certain period of time. Move, rotate, etc. After finishing the cardio and after each strength (weight training) exercise, you must take good care of the stretching to take care of the muscles, otherwise, the muscles may feel pool, pain, discomfort. It should be done well after the abdominal exercises.
Stretching is done separately for each muscle. It is done for the muscles that do more exercise. It is always done in the right way, knowingly, otherwise, it can lead to a muscle pull, pain, muscle and ligament rupture, damage, etc. This should be done in the correct posture.
There must be stretching in your daily exercise routine, otherwise, the above-mentioned problems may occur. Stretching should be done before, after, and even between exercises.
Any exercise whether it’s dancing, or working out in the gym, or yoga or cycling, running, warm-ups, and stretching is very important. If you start any heavy exercise without warm-up and proper stretching, there is a possibility of injury. And suppose those who do not have time to exercise regularly, if they can get up every morning and do five-seven minutes of stretching, you will see that the body feels much lighter. Many have the idea, only stretching is needed before the workout starts. Going a little bit wrong. Do it also at the end of the exercise.
Here are some simple stretching exercises:
1. Quad Stretch
Stand up straight and keep the legs slightly apart and parallel to the hips. Hold the ankle with the right hand by bending the right leg backward. Lift the legs backward until you feel the stretch in front of the thighs. Leave it for 30 seconds and practice on the other leg. Stretch at least 5 sets of quads daily.
2. Hamstring Stretch
Place the ankle of the right foot on a high place in front. Point the toes upwards while keeping the toes taut. Lean forward to come. Stay like this for 30 seconds. Repeat on the other leg in the same way.
3. Hip Stretch
Stretch the legs like lunges. Slowly the left Thai touches the ground. Push the hip forward to come. Stay like this for 30 seconds.
4. Neck Stretch
Slowly lift the head upwards (look at the ceiling). Leave it for 10 seconds and bring it to your chest. Leave it for 10 seconds and tilt your head in the same way.
5. Passive Stretch.
The body is kept relaxed during passive stretching. At this time the trainer helps to stretch by applying force. This type of stretching is very beneficial if the body is sick. However, in this case, everything depends on the skill of the trainer. There is a fear of loss from profit if he makes any mistake.
6. Static Stretch
In static stretching, the muscles are stretched as much as possible. In this condition, you have to stay for 15 to 30 seconds. When a muscle is stretched too fast or too deeply, a signal goes to the spinal cord. Its name is stretch reflex. This results in muscle contraction. The stretch reflex ends within two seconds of static stretching. After that, the muscles relax. This increases the plasticity. This method is very safe. For those who work long hours, their hip flexor muscles contract and become stiff. They require static stretching. Static stretching twice a day for 20-30 seconds is beneficial.
7. Ballistic and dynamic Stretch
Ballistic stretching occurs during rhythmic movements of muscles such as rubbing, bouncing, rebounding. This increases the efficiency of the limbs in the momentum created in the muscles and adjacent tissues. However, the risk of injury is high. The muscles become tired.
8. Active Stretch
In this case, you have to stretch on your own. No force is applied from outside. But this stretching cannot be done if there is any injury or illness.
Benefits of stretching:
1. Increases flexibility and speed of muscles and joints: As a result, the body can be used as it pleases. There are various benefits to daily life. Such as lifting heavy objects, jumping or holding anything with the rest of the body, etc.
2. Muscle increases blood circulation: Stretching increases blood circulation in the body, increases the level of oxygen in the blood, removes waste materials from the body. So it helps to heal the muscle injury quickly.
3. Masel feels relaxed, so the whole body feels relaxed.
4. Anxiety (stress, tension), mental distress, etc. is reduced, the mind is cheerful.
5. Increases body balance, so you can stand in any position (such as standing on one leg), rotate the body and you will not fall easily and stay in any position.
6. The muscles are protected from injury, discomfort (cramp), etc.
7. It is essential to keep the body cool down and relax after exercise.
8. Good for heart: Stretching lowers blood pressure, it is also good for the heart and artery (blood vessel).
9. Decreased low back pain: Quadriceps, hamstrings, hip flexors, low back muscles are usually caused by low back pain, in which case stretching for these muscles will feel comfortable.
10. Increases physical strength.
11. Proper stretching of the lower back, shoulders, and chest, etc., improve the posture, maintaining the correct posture at all times.
12. The muscle tone is done. Special stretching of exercises like Yoga, Pilates, etc. makes the toning of certain muscles beautiful.
Rules of stretching:
Stretching or muscle extension exercises are very important for a healthy body. However, stretching without knowing is no less dangerous. So you need to know when and how to stretch. You just don’t know when and how to stretch. At the same time, you need to know the purpose of stretching and the ability and skill of the exerciser. Which stretching to do depends on the elasticity and plasticity of the muscle. Elasticity is the ability of a muscle to return to its previous state quickly after it has stretched. When a muscle is stretched more than before, the ability of the muscle to stay in that stretched state is called plasticity.
You must warm-up before stretching. Otherwise, it can cause muscle pool, pain, etc. Main muscle groups: calves (below the knee, back), thighs, hips, lower back, neck and shoulders, biceps, triceps, hamstring, etc. and stretching for the joints. Stretching should be done for 15-30 seconds, the muscles should not be shaken, should not be pushed or pulled too much, and should breathe smoothly.
Stretching can be done anytime, anywhere. You can do it in the middle of work, at home, during exercise. Stretching in the middle of work (such as in the office) feels comfortable and good for the body. But knowing the correct rules, you need to do it like the advice of a doctor, an experienced gym trainer.
Also read: Benefits of running every day