Stretching is a set of exercises that help muscles maintain their natural size and relax, as they tend to decrease in size, shorten or stiffen when they remain still for a long time or perform some intense physical activity.
Anyone can do this type of activity, but the intensity and exercise vary according to the individual’s age. Someone who is sedentary and decides to start a more active routine also needs to take it easy and start with light exercises, gradually increasing the strength required.
Stretching usually does not require any accessories, using only your body weight, and can be done anywhere, such as at home, in parks or at gyms. For those who are just starting out, professional help is important. Let’s learn more about this physical activity.
How important is stretching?
Before exercise, it prevents cramps and muscle injuries during physical activity, preparing the body and making muscles more flexible. After exercise, it helps with relaxation, preventing pain and discomfort.
In other words, stretching should be done before physical exercise and after training to actually perform its function and bring all the benefits it provides for your health.
6 types of stretching
1. Static
In this modality, the practitioner must stretch the muscle without making movements, maintaining the position for around 30 seconds or until the comfortable limit.
2. Dynamic
This is the type of exercise that requires a boost, such as those performed with jumps and runs, improving movement and flexibility. When performing it, the practitioner should not feel any discomfort.
3. Active
In this situation, you should stretch the muscle to the restriction of voluntary motion, contracting one muscle even as relaxing the alternative. An example of this kind of exercising is while you agreement one arm and loosen up the alternative at a few level in the exercise, straining the agonist muscle tissue and fun the antagonist muscle groups.
4. Passive
For passive stretching, external accessories such as weights or even other people are used to support the person while performing the exercise.
5. Ballistic
It requires an impulse that pushes the limits of the muscles, it is done through uninterrupted pendular movements carried out with the help of muscular contractions.
6. Isometric
This is the maximum intense and demanding type of stretching, because it calls for the muscle to push against the stretch. To do it, you ought to passively stretch the muscle, settlement it, maintain it for a few seconds and release it.
3 stretching exercises to do at home
We have provided some examples of stretches so that you can do the exercises in the comfort of your home to maintain your body or before physical activity.
The activities we will explain here are simpler and do not require the help of a professional, since their techniques consist of natural movements. Follow along:
1. Neck stretch
- Sit in a chair and rest your returned directly and firmly in opposition to the backrest.
- Look ahead, vicinity your right forearm over your head till your hand touches your left ear.
- Move your head in the direction of your proper shoulder and keep the placement for 20 seconds.
- Repeat the movement on the opposite side.
2. Spine stretching
- Sit in a chair with your torso resting on the backrest.
- Hold onto one side of the chair with both hands and point your torso in the same direction, holding for 20 seconds.
- Repeat the movement in the opposite direction.
3. Shoulder and arm stretches
- Standing, interlace your fingers with your palms facing your body.
- Raise your palms above your head and flip your palms toward the ceiling.
- Stretch your arms as far as possible and hold the position for 20 seconds.
Benefits of stretching
Stretching must be achieved flippantly and in a comfortable way, controlling your breathing and no longer exceeding 30 seconds in line with motion. It can be a part of your recurring with out the want for bodily exercise, simply with the purpose of enhancing muscle performance and enjoying the benefits, for the reason that this practice:
- reduces the risk of muscle injuries and sprains;
- reduces tension and muscle pain ;
- prevents muscle shortening;
- relaxes the muscles;
- increases flexibility;
- relieves stress;
- improves blood circulation and motor coordination;
- prevents postural problems;
- contributes to bone healing in cases of fracture;
- develops proprioception;
- reduces menstrual cramps; and
- helps with body warming.
For people with physical barriers, even if stretching is straightforward, it is pleasant to have the assist of a accomplice or a professional. Stretching is right for you, improves your each day strength and also brings many benefits for your frame and mind. Add this exercise on your ordinary!