4 Exercises Of A Correct Stretching

When it comes to stretching before and after physical exercise, it is very important to also control your breathing and that it accompany each movement.

Stretching is very common before and after training, it is also a fairly applied technique in sports and physiotherapy.

Likewise, it is important that before stretching the muscles, they are taken to a series of previous warm-up, since many people confuse heating with stretching, and they are not the same.

First, the body must be warmed up, which consists of speeding up the heart rate a bit with some cardiovascular exercises. Then, the muscles and joints are stretched to proceed with the training.

Next, the 4 most outstanding exercises of a correct stretch are discovered .

Exercises for correct stretching

Stretching has many benefits and this has been proven by scientific evidence. Some of these are: improving joint range of motion, optimizing body posture, developing levels of sports physical activity and preventing muscle injuries, as it was exposed by a research work in 2006.

Stretches should be done before starting the exercise and at the end. In this way, contractures or injuries are avoided and the muscles recover properly. With cramps or soreness, you may not stretch well with every activity. Now, you will see the exercises for effective stretching:

1. Slow exercises

Sometimes, in the rush that may be, sudden and rapid stretches are made, especially if the exercises have been completed and you have to go home or eat something.

This can backfire. Extreme care must be taken when performing the exercises. Not only so as not to harm the body, but so that these also have the desired effect.

For this, the following must be taken into account :

• The quieter you are during the stretch, the better.
• Do the stretches as slowly as possible.

For example, when stretching the neck abruptly, it is possible to damage a ligament and feel intense pain, even add tension, which can lead to a contracture.

2. Exercises that pull the muscle

One of the exercises of a correct stretch is to make the muscle pull. For example, when you stretch your quadriceps, you bend your leg back and grip your foot until you stretch.

If this stretch is not present in the quadriceps to the maximum, it may not be the correct form. Note that it pulls the muscle. How can it be done? :

• Try to add difficulty to the exercise. For example, opting for the yoga dancer pose with which you will try to raise your leg as high as possible. There the quadriceps should respond.
• Another example may be kneeling on the ground and dropping your body backwards. This is how you work both legs and the intensity will increase the further you go down.

3. The importance of including breathing

Another of the correct stretching exercises is proper controlled breathing. This is believed to only be for yoga, meditation, and Pilates activities, but it is also important when it comes to stretching.

Stretching works much more efficiently when you breathe in a controlled and conscious way. In addition, it has health benefits, as expressed by experts in an investigation in 2018.

As you breathe in, your muscles relax, stretch, and contract. Also, pressure is added to the stretch. How to do it? :

• For example, stretching the triceps of the arm flexes behind the head and takes a deep breath.
• Do it slowly and continue with the inspiration, while adding tension with the hand.
• Once the stretch is finished, the air is released slowly, while the pressure is released.
• The arm returns to the starting position. Breathing helps relax the muscle and promotes lengthening.

4. Time in stretching exercise

The last of the correct stretch exercises is about the time that is not usually counted each time a stretch is performed. Sometimes you don’t pay attention and the stretch is done for just a few seconds.

Stretches should be held for an average of 30 seconds. Even if it costs, it will pay off in the long run. Over time, the body gains more flexibility.

Don’t underestimate the quality of the stretch

Underestimating the quality of the stretch can lead to unseen results, such as lack of flexibility, injury, and contractures. Therefore, attending the previous exercises of a correct stretch is quite important.

In addition, all parts of the body must be stretched. From the legs, the middle (back) and upper body (arms and neck).

It doesn’t matter how tired your body may be, or how in a hurry you are. A quality stretch will pay off over the weeks.