Why do you need to stretch?
There are many benefits to regularly stretching:
- Reduces muscle stiffness and increases range of motion.
Stretching slows down joint degeneration, resulting in increased flexibility and the ability to perform daily activities with relative ease. In addition, it cannot be denied that the more flexible you are, the wider the amplitude of movements, and accordingly, the training becomes more intense. - Increases blood flow to muscles
. Doing stretching on a regular basis can improve your circulation. In turn, good blood supply increases the supply of nutrients to the muscles, helps reduce their recovery time and reduce soreness that occurs after training. - Improves posture and reduces back pain.
According to one study, combining strength training with stretching exercises can reduce musculoskeletal pain and keep the spine in proper alignment. - Relieves stress.
Combining stretching exercises with deep breathing relieves tension in the muscles and relaxes them. You may not notice it, but emotional stress causes your muscles to tense and tighten. Typical areas that may suffer from stress-related pain are the neck, upper back and shoulders. Pay enough attention to these areas.
There is no consensus among scientists regarding the reduction in the risk of injury due to stretching. This is also evidenced by a study conducted in 2001 by a scientist named Ian Shrier. It states that injuries do not occur due to lack of muscle flexibility, but due to improper exercise technique, excessive stress and an inappropriate range of motion. Stretching can reduce muscle tension, but is not a panacea for injuries.
Reviews
Elena, 35 years old I always doubted whether it was possible to lose weight with stretching, until I went to stretching with a friend out of curiosity. Having tried it once, I started doing the program at home on my own. The whole complex takes only a quarter of an hour. Perform in the morning and evening. The result is minus 4 cm in the hips in just 3 weeks.
Natalya, 25 years old I have never done stretching, although I visit the gym periodically. The first time was very difficult; my athletic body turned out to be completely inflexible. I couldn’t even complete half of the gymnastic exercises. I decided to learn stretching for myself. In 2 months I was able to do the splits. There was no goal to lose weight, but I lost 5 kg even without any special food restrictions.
Ekaterina, 44 years old Because of a hernia, I can’t do intense strength sports, so I chose stretching and haven’t regretted it at all. After training, you feel such lightness throughout your body. In addition, my back began to hurt noticeably less. The main emphasis in training is on the spine. The weight loss was 4.5 kg in 3 weeks, but this was with proper nutrition.
Static and dynamic stretching
In fact, there are many more types of stretching, including:
- Static
- Passive
- Dynamic
- Ballistic
- Active isolated
- Isometric
- Proprioceptive neuromuscular
Most of them are used by professional athletes and require implementation under the strict guidance and supervision of specialists to avoid injury.
Stretching for beginners or amateurs is usually limited to static and dynamic.
What are their differences?
Dynamic stretching
usually performed before training. It raises body temperature and allows muscles to contract more efficiently and generate more force, prepares the heart and lungs for vigorous activity, delivers oxygen more efficiently to working muscles and lengthens them, thereby improving joint range of motion.
That is, these are springy and amplitude movements such as swings, rolls, rotations, kicks and punches, etc.
According to the study, dynamic muscle stretching is especially recommended for those who enjoy running, team sports like football and basketball, and strength training in the gym or at home.
Static stretching
involves fixing the body in one position for 15-30 seconds. Performed in response to specific muscle tension or soreness. Exercises related to this type of stretching: bending forward, backward and towards the floor, fold, “butterfly” and others.
Static stretching is recommended to be done after training or as an independent activity.
General recommendations for stretching
Here are some tips to keep in mind when stretching to get the most benefit:
- Stretching ≠ warming up. Many people confuse these concepts or believe that they are interchangeable, but this is not the case. Before stretching, you need to pre-warm up your muscles; walking at an easy pace for 5 minutes is great for this. Then you can proceed directly to stretching. Some people deliberately avoid warming up and immediately begin the so-called “cold stretching”, but there is no clear opinion regarding its effectiveness.
- When statically stretching muscles, hold the position for at least 10-30 seconds to ensure the load is safe and effective.
- It is not normal to feel pain when stretching. Reduce the amplitude and make the process smoother.
- Remember to breathe properly while stretching. Many people make the mistake of holding their breath, freezing in position.
- Most experts recommend stretching from top to bottom, that is, from head to toe. The movements should not be chaotic, perform them sequentially: head, neck, shoulders, arms, back, chest, lower back, hips, legs, etc.
- You can stretch before and after major physical activity. Give her at least 15 minutes. If stretching is an end in itself and is the only activity where all muscle groups are worked out, then it will take at least half an hour.
Reviews
Darina, 29 years old: For those who don’t know, stretching is stretching for weight loss. I chose only 5 exercises and performed them regularly. Don’t believe if someone says that you won’t be able to master the exercise, after 20 you can easily do the splits. But just do the exercises so as not to feel pain or other types of discomfort. And don't forget about breathing. This contributes to the correct result.
Elina, 24 years old: I’ve been doing stretching for several years. My zones are my back and legs. At first I had no idea to do the splits, but then everything worked out naturally – I worked out more, developed the necessary muscle groups, and then I did the splits. Self-taught, but everything looks good to me. The muscles are stretched, good, so my overall health and figure are great.
Milana, 20 years old: I recently discovered a great hobby - stretching. An effective method of relaxation allowed me to tone my muscles. I spend 1 hour on classes. In the first half, I warm up my muscles, and spend the remaining half hour studying. There is a feeling of pain, yes, but it is bearable. But when there is success, I feel an incredible surge of strength. And I recommend it to you.
Are weight loss exercises effective for obese women if they do them at home? Any physical activity will have a beneficial effect on your health and mood. To tone your body and be in a cheerful state, morning exercises are enough; to lose weight you will have to make more efforts.
Stretching exercises
The main advantage of all the exercises is that they are great for both the street, the fitness club, and for stretching at home.
Head tilts
First, tilt your head to the side, trying to touch your ear to your shoulder, repeat the movement in the other direction. Then tilt your head forward and back, return to the starting position and look left and right, turning your head all the way. It is important that your back remains straight. Avoid sudden and springy movements. The exercise can be performed both sitting and standing, and you can also help yourself with your hands during the process.
Exercises for stretching the shoulder girdle and arms
An exercise familiar to everyone from school is ideal for stretching the posterior delta and rotator cuff. Straighten your arm, press it slightly above your chest (parallel to the floor), rest the palm of your other hand on the elbow joint and, as a lever, try to direct it as much as possible in the opposite direction. Hold the position for at least 10 seconds, then change hands. It is important not to turn the body while doing this.
Folding your hands behind your back will help you stretch your triceps and shoulders. To do this, place one hand across your back from below, palm up, and the other through the top, palm down. In this case, the hands are pressed as close as possible to the back, and the elbows are directed up and down. Your task is to clasp your fingers or touch them and fix this position for at least 10 seconds, and then change sides.
Stretching the anterior muscles of the shoulder girdle is performed as follows: place your right hand behind your back, grab its wrist with your left hand and move it as far back as possible. Do this smoothly and without sudden movements. At the peak point, stop and hold the position for at least 10 seconds, then change hands and do the same.
Do not neglect the usual swings of your arms back and forth. Do 20 rotations with straight arms forward and then in the opposite direction. To develop coordination, you can diversify the exercise by making a circular movement of one hand forward and the other back.
Don't forget to rotate your forearms. Stretch your arms to the sides and rotate your elbow joint with your forearms in the middle and outwards for 15-20 repetitions.
Finish the process by rotating the brushes. Clasp your hands and perform rotations in both directions for 30 seconds.
Exercises to stretch the chest muscles
Place one hand on the wall, lower your shoulder and slowly turn in the opposite direction. Then repeat the action with the other hand.
Another effective method is stretching the pectoral muscles with both hands behind your back. Place your palms together and raise your arms, without bending your elbows, as high as possible. You can also make the exercise more difficult by bending forward with a straight back.
The following exercise is especially useful for people with poor posture. To perform it, rest your palms on the wall, then begin to move away from the wall, bending your body as low as possible so that it becomes parallel to the floor. Make sure that your palms do not slide down and remain higher than your body. The head should form a straight line with the body, gaze directed at the floor.
Exercises to stretch the back muscles
Stand straight, place your feet shoulder-width apart. Start doing slow side bends. Make sure your body doesn't bend forward or backward as you do this. Do 10 reps on each side.
Then do another type of bending. Place your feet slightly wider than shoulder-width apart, extend your arms out to the sides so they are parallel to the floor, then slowly lower down until you touch your shin. Grab it with your hand and hold this position for 10 seconds. The gaze should be directed upward. Switch sides.
Also use classic forward bends with your palms touching the floor.
To warm up your trapezius muscles, stand with your feet together and bend your knees slightly. Hands in front of you, palms placed on top of head. In this position, helping with your hands, try to round your back as much as possible in the area of the shoulder blades, trying to bring your chin closer to your chest.
Child's pose is suitable for stretching the latissimus dorsi muscles and intervertebral discs; it is often used in yoga. Take a position on the floor with your feet and knees together, lower your pelvis onto your heels, and then, as you exhale, slowly lower yourself down with your arms straight until your forehead touches the floor. Hold this position for 10-20 seconds and return to the starting position.
From this exercise you can go into another one called “downward-facing dog.” It stretches the back of the legs and back muscles well, lengthens the spine and removes tension in the cervical region. Get down on your knees, sit on your heels and stretch your arms forward, palms should be pressed to the floor. Make sure your arms and legs are shoulder-width apart. From this position, smoothly rise up, observing the important condition - your back should remain straight. If you don't have enough stretch, lift your heels off the floor or bend your knees.
To work the gluteus maximus, as well as the external obliques and rectus muscles, lie on your back, lift your bent right leg and move it to the left so that your knee touches the floor. You can help yourself with your hand. At the same time, make sure that your head, shoulder blades and back do not come off the mat. Freeze in this position for 15 seconds and then change legs.
Abdominal stretching exercises
Another exercise actively used in yoga is called “camel pose.” Kneel down with your feet hip-width apart, slowly lean back, and rest your hands on your heels. The chest should be directed upward, the head thrown back, and the shoulder blades brought together. Stay in this position for 15 seconds.
Another simple way to stretch the rectus abdominis, iliacus and externus muscles is to bend backwards. Hands can be kept lowered or raised, the gaze should be directed upward. A similar effect can also be obtained from the upward-facing dog exercise, which is performed while lying on the mat.
