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The hectic daily life does not always allow us to focus on something essential: the body. It is very common that at the end of the day, people feel pain due to poor posture or hours stopped in the same position. For this reason, the practice of stretching should be customary not only in the life of those who exercise, but of everyone. In today’s article, it’s all about muscle best friend and muscle tension number one enemy.
What is Stretching?
Stretches are exercises that aim to reduce muscle tension and increase flexibility . One of the great benefits of this practice is the reduction of overload in the joints during the movement of the body.
From sedentary to athletes, we all have an indication for stretching, which guarantee a series of benefits to the body. Some of them are:
- Improved posture
- Relief from tension and pain (in the case of pregnant women, the dreaded back pain )
- Injury prevention
- Circulation activation
- More disposition
- Relaxation
- Stimulation of the brain to release serotonin (hormone of happiness)
In general, doctors suggest that there is no stretching guide to follow, although there are tips for safe movements. However, a good evolution is only noticed through a lot of practice.
When to Stretch?
Over the course of a day, there are several times when good stretches could fit. The ideal is to find a time for at least one battery of them. This is because it is recommended to stretch, especially:
- In the morning, as soon as you get out of bed
- Always after having stayed in the same position for a long time
- Before and after physical activities
Even when watching TV or using the computer away from the work environment, it is necessary to insert a break to stretch the muscles . For those who start a good routine of these exercises, the flexibility perceived in a short time is surprising.
How to Do a Good Stretch?
It is important to assimilate the correct ways of executing the movements, to achieve good results and stay away from injuries. Stretching should be done smoothly and in balance until a tension is felt in the muscle. At this point, just relax slightly and wait for 20 to 30 seconds, then return to the starting position.
Repetitions of the same stretch can be done in order to work a little more on stretching the muscle. A precious tip is to pay attention to the breath , which needs to be smooth and deep.
Types of Stretching
There are many ways to stretch. When exercising without professional supervision, extra care is essential. It is necessary to respect the limits of the body and not go beyond what your own flexibility can achieve.
Static Stretching
As its name suggests, it is done when the muscles are stretched, but the individual remains stationary. This is the most common type of stretch and gives great flexibility. Each position should last between 20 and 30 seconds.
A good alternative is to do these exercises right after your workout at the gym , because they also serve as relaxation. Some physiotherapists and physical educators indicate this way of stretching for injured people in the process of rehabilitation.
A recurrent example of this type of stretching is one in which the individual sits on the floor, extends his legs forward and leans down to touch his toes. The muscles in the back of the thigh are quite stretched in this movement.
Dynamic or Ballistic Stretching
This is a type of stretching indicated for cases in which increased flexibility will mean gains in performance in a given sport . Dynamic stretches are commonly performed by soccer players before games. Some examples:
- Pendulum: Consists of spreading one leg to one side and the other, while balancing on one leg. For beginners, it is possible to support yourself with your hands on the wall.
- Soldier: With your back straight and your knee straight, just walk raising your legs towards your hands, just like a soldier’s march.
- Advance: It is done from a step forward with just one leg. Then, the knee should be bent until a 90 degree angle is formulated and returned to the starting position. The movement can be repeated with the other leg alternately.
- Sitting upright: Just lift one leg and bend the knee. Afterwards, make the movement of sitting in a chair.
There are still other types of dynamic stretches, such as arm and trunk rotation – excellent for increasing joint mobility. It is important to always pay attention to the intensity of these exercises.
Passive Stretching
It occurs when the stretching is performed with the help of an external force – apparatus , such as an elastic band, or another person. An example is in cases where the individual sitting and with his legs stretched out tries to reach his toes. To help, a second person puts pressure on the first person’s back, forcing the movement.
Isometric Stretching
It is a type of passive-static exercise that associates stretching with muscle strength . It consists of doing a passive stretching position and contracting the elongated muscle against something immobile, maintaining the contraction for a few seconds.
Specific Elongation
It can be combined with other exercises. This is a specific stretch for the type of activity performed . In the case of football, an example is to flex and rotate your hips outward. The ideal is always to try to reproduce movements that are similar to those of the sport practiced.
Hamstring Stretches
Hamstrings are a group of three muscles located in the posterior region of the thigh, that is, in the back of the lower limbs. They play an extremely important role, being responsible for the hip extension and knee flexion movements . Two good examples of hamstring stretching:
- Stretch 1: Support the heel on a slightly lower surface than the hip with a chair. Then flex your foot. Hold the position for a few seconds, then switch the leg.
- Stretch 2: Position yourself in front of a wall, at a distance of about one foot, and place your hands at shoulder height. Then, step back with one leg while pushing the wall. Your back should be straight and your heels on the floor. Hold the position for a few seconds and then change your leg.
A qualified physical educator is the best person to indicate and assist important exercises for the muscles, such as hamstring stretches – which stiffen if something is not going well. When choosing to perform movements without guidance, the risk of injury can increase considerably.
Leg Stretch
Stretching for the legs corrects posture, aids blood flow and ensures flexibility and range of motion. It can be done daily, especially before and after physical activities. Some simple examples:
- Thigh muscles: With your back straight and your legs together, just bend one leg backwards, holding your foot for about a minute.
- Outside thighs: Sit on the floor with your legs straight and your back straight. Then, bend one of the legs, crossing it over the other. With one hand on the knee, push to the opposite side of the leg that is bent. Maintain the position and repeat with the other leg.
- Inner thighs: Just crouch with your legs together and then stretch one of them to the side, with your back straight. Stay in position for at least 30 seconds and repeat the stretch with the other leg.
- Calves: Stretch one leg forward, keeping only the heel on the floor, and try to touch that foot with your hands.
These are easy options to do at home, after a long day at work. Stretching for the legs, in addition to relaxing and ensuring well-being, also contributes to good blood circulation.
Cervical and Spine Stretching
Here are the exercises most sought after by those in pain in these regions, which have a direct connection with arms and shoulders. The spine and cervical tension easily and are often associated with many problems, such as excessive wear, displacements, poor posture and herniated discs.
Stretching for the spine contributes to relief, as does cervical stretching. They help the body to remain supple and flexible . However, it is always necessary to find out the reason for the discomforts and to treat them with medical help and a physical therapist.
A simple and very effective cervical stretch includes extension, flexion and rotation of the head in smooth movements. If the pain is in the lower back, for example, kneeling on the floor and leaning your torso forward, stretching your arms as far as possible, can be a good relief.
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.
