You already know it Stretching is important. It improves pliability And mobility (one of Main components of fitness) and Reduce the risk of injury. And if you are Not Stretching, muscles are shortened and hard, limiting the range of motion and joint pain Pulling muscles.
But stretching is advantageous only if it is performed correctly. There are some common stretching mistakes that can lead to the opposite of what they want, such as injuries and flexibility. There are eight traps to avoid, so you can improve flexibility and exercise.
1. You are stretching the wrong type
Stretching has two main types. Static and dynamic. Static stretching is probably remembered in the gym class. I gradually stretch my muscles and pose for about 30 seconds. This is a good way to cool in exercise or increase the general flexibility, but according to a study, static stretching before strength exercise Reduction of performance.
« I want to stretch dynamic stretching, improve muscle activation, and prepare for the muscles through all range exercises during warming up. » Dynamic stretching is included lungTrunk rotation, leg swing and Striped rope.
After exercise, you can focus on static stretching during the « cooling » period to relax and relax. Thieme said, “Two types of stretching can help improve mobility. « But one excits muscles, while the other calms them. »
2. It is bouncing while stretching
Using splashing momentum to force the muscles to increase beyond the normal range. Ballistic stretch) It can help to increase the range of exercise. But instead of loosening your muscles, this type of fast stretching exercise can actually tighten your muscles. Anxiety Or « Stretch reflection. » Thieme says this can lead to injuries such as muscles or tendons tears, Thieme says.
3. You are stretching the injured muscles
Thieme warns that stretching the injured muscles is « not a big person. » Muscle strains usually occur when there is muscle It is extended beyond limitsIncreasing it can worsen injuries. Use instead Police To help muscle healing (protection, optimal load, ice, compression and altitude).
4. You are exaggerated
Some discomfort is expected, but never suffer during stretching. Lindsay Sudell, MOT, OTR/L, CFSS-3, and CPT said, “Over stretching can lead to muscle strain or excessive nerve tension (nerve stretch). Simply stretch LA.
Over stretching can also be held Super mobilityThieme said, “It’s time for the joints to be too loose and unstable. Know the limitations of stretching, do not force them to stand beyond them.
5. You do not consistently stretch
Some sporadic stretch sessions are required to achieve the flexibility of gymnasts. Ideally, stretch sessions are intense and sometimes should be common and frequent.
Sudell said, “Stretching must be consistent for 6-8 weeks to achieve physical and permanent changes.
6. You are speeding up through your stretching
Sudell said, “People often do not increase for the right period. She recommends aiming 30 seconds Or less for pre -exercise stretching. For static stretching after exercise, we aim to maintain each stretch. 60 seconds or more.
7. You are not stretching for each sports
Sports -specific stretching says, « You can aim for the movement that a specific athlete needs. » For example, she improves the spine rotation. Hip mobilityTherefore, they can hit the ball with maximum power. Sprint You can warm up with dynamic stretching that simulates running and explosive movements. Walking lungs,,, Hip kickand High knee.
research Static stretch also shows that it is more suitable for athletes (gymnasts or dancers) that need flexibility. Dynamic stretching is especially beneficial for those who need to run or jump like basketball players and runners.
8. You are ignoring your breathing
deep, Diaphragm Thieme said, “It can help you relax your tension muscles, and you can allow deeper stretching if you do not increase the risk of injury when pairing.
In addition, breathing improves the treatment effect of stretching, Sudell says. Research shows that the diaphragm can be done. Help the body recovers After intense exercise. that A proper way to breathe During stretching, you slowly inhale your nose, hold onto for a while, breathe through your mouth or nose, and keep your diaphragm and abdomen soft and comfortable.
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