You already know that stretching is important. It improves flexibility and mobility (one of the Key components of the physical form) And reduces the risk of injury. What if you don’t do it stretching, muscles can shorten and become tight, which can limit your amplitude of motion and put you at risk of joint pain or a muscle drawn.
But stretching is only beneficial if it is done correctly. There are some current stretching errors that can lead to the exact opposite of what you are looking for, such as injuries and inflexibility. Here are eight traps to avoid so that you can improve your flexibility and your training.
1. You do the bad type of stretching
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 hold a pose for about 30 seconds. Although this is a great way to cool from a training session or increase general flexibility, research suggests that static stretching before strength training can actually cause a Reduction of performance.
“During a warm -up, you want to make dynamic stretching, which improves muscle activation and prepares the muscles to be powerful thanks to an amplitude of motion,” explains Trevor Thieme, CSCS. Dynamic stretches include slots, trunk rotations, leg swings and jump rope.
For the post-exercise “cooling” period, you can focus on static stretch to soften the muscles and release tension. “The two types of stretching can help improve mobility,” says Thieme. “But one excites the muscles while the other calms them.”
2. You bounce by stretching
Use the rebounded momentum to force a muscle to stretch in front of its normal range (aka ballistic stretch) May have the impression of helping you increase your amplitude of motion. But instead of loosening the muscle, this type of rapid stretching movement can really cause the tightening of the muscles – a contraction known as the name Myotatic reflex or “stretch the reflex”. This can cause injuries such as muscle or tendon tears, says Thieme.
3. You stretch the injured muscles
The stretching of the injured muscles is “a great non-no”, warns Thieme. Muscle strains generally occur when a muscle is stretched beyond its limit, so stretching it more can worsen the injury. Instead, use the Police protocol (Protection, optimal load, ice, compression and elevation) to help the muscle to heal.
4. You are exaggerated
Although some discomfort is expected, you should never suffer while you stretch. “Evidence can cause muscle strains or excessive neural tension [stretching of the nerves]”Said Lindsay Sudell, Word, Otr / L, CFSS-3, CPT OF Simply stretch the.
Overwork can also lead to hypermobility“It is when an articulation is too loose and therefore unstable,” explains Thieme. Know your limits when stretching and don’t force yourself to go beyond them.
5. You do not extend regularly
It will take more than a few sporadic stretching sessions to obtain the flexibility of a gymnast. Ideally, your stretching sessions should be moderate and frequent rather than intense and occasional.
“To achieve a physical and permanent change, stretching must be consistent for six to eight weeks,” explains Sudell.
6. You accelerate your sections
“People often do not extend for the appropriate duration,” explains Sudell. She recommends aiming 30 seconds or less for pre-exercise stretching. For post-training static stretching, aim to hold each section to at least 60 seconds.
7. You do not make specific stretching in sport
Specific stretching in sport “can be targeted to the movements that a particular athlete needs,” explains Sudell. For example, she says, golfers can focus on stretching that improves their vertebral rotation and their hip mobility, so that they can hit the ball with maximum power. Sprinters can warm up with dynamic stretches that simulate the race and explosive movements, such as walking slots, kicks and high knees.
Research Also shows that static stretches are better suited to athletes who need flexibility (such as gymnasts or dancers), while dynamic stretches are particularly beneficial for those who need to run or jump (like basketball players or runners).
8. You ignore your breathing
Deep and diaphragmatic breathing “can help relax tense muscles and, when associated with stretching, can allow even deeper stretching without increasing the risk of injury,” explains Thieme.
In addition, breathing improves the therapeutic effect of stretching, known as Sudell. Research shows that diaphragmatic breathing can Help the body recover After intense training. THE Good way to breathe During a stretch, it is inhaling slowly through the nose, holding for a moment, then freeing breathing through the mouth or nose, keeping the diaphragm and the soft and relaxed abdomen.
