Every physically active person knows that you should stretch after training. The reality is that still a large percentage of people who exercise do not do it. Some people excuse this by saying there is a lack of time, others by fatigue after intense training, and still others say that stretching is boring. The truth is that there are no compromises when it comes to stretching and it should be an integral part of your training. Only then can you achieve the intended effects, and we will enjoy not only a nicely sculpted but also a healthy body. Why is stretching so important and what rules should we follow?
Benefits of proper stretching
Not stretching properly or doing it incorrectly can have serious health consequences. What do we gain from regular stretching? First, we reduce the risk of injury, which is extremely important, especially in the case of professional athletes. We also increase the range of motion, which translates directly into body posture, and helps us to perform exercises correctly. A relaxed body is a relaxed, pain-free body. Stretching has a positive effect on circulation, and thanks to this, the muscles can be well nourished thus aiding in recovery. It is also a break for the body, a moment to rest after training, increases body awareness and has a positive effect on well-being.
Rules for proper stretching
It is assumed that each workout should end with thorough, slow stretching. A good time for stretching, also for people who do not exercise, is the evening before going to bed. A sequence of calm exercises will calm the body and mind and allow you to fall asleep more easily, and the elongated muscles will have time to recover.
The most common mistake made when stretching muscles is pressing them too hard. You should look for a slight stretch and stay in this position until the muscle "releases". Only then can the position be deepened. We should work on a given muscle for at least 30-60 seconds. Importantly, we must remember about both sides of the body.
We must not forget about proper breathing. Let's try to keep it slow and deep all the time. Any deepening of the position should be done on the exhale.
Stretching is an essential element of any training, and the above benefits should convince everyone who has so far neglected them. Especially as it does not require any additional equipment. Over time, people who want to take the subject more seriously can equip themselves with rollers that will help intensify the work on muscle relaxation.