All You Need To Know About Stretching

All You Need To Know About Stretching

What does it mean to “stretch out” and what should you keep in mind? When should you stretch and why should stretch? Follow our tips to learn about the benefits and the positive results from the proper application of stretching exercises.

Stretching is an easy and effective exercise that every fitness trainee can do, provided they follow some specific guidelines. Stretching is safe when personalized, done properly and in a way appropriate to each exercise. On the other hand, stretching can also prove to increase the risk of injury when done in the wrong way.

A significant cause of injury in strength training is due to the negligence of stretching in favor of weight training.

Whether you’re relatively active or not, take note of some common mistakes that most athletes make which may negatively affect stretching.

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5 reasons to stretch

1. To get the full range of motion out of your movements.
2. To increase elasticity and minimize the risk of muscle injury.
3. To improve performance in fitness programs.
4. To increase the muscular development.
5. To relieve nerves that are pressed by short muscles and cause pain.

Conditions for the execution of stretches

Muscle extensions must be made under certain conditions, which are:
1. Find a comfortable position for stretching.
2. To make muscle stretching, a warm-up should be preceded, and the reason is that the physical properties of the connective tissue depend on temperature.
3. Apply to the muscles that will be active.
4. Stretch after each workout to prevent muscle cramps, which often occur after a tough activity.


Is stretching beneficial for your body?

Systematic exercise followed by muscle stretching has a positive effect on the whole body because it relieves it from the intensity of everyday activities, creates a sense of stress relieve, relaxes the muscles and reduces the pain caused by intense physical activity, exercise or excessive strain. In addition, stretching improves physical performance and may help prevent injuries because it increases joint flexibility and muscle elasticity.

When should you avoid stretching?

There are many cases in which stretching should be avoided and several other cases where there is a restriction on the choice of one or the other exercise. For example, if stretching is done by people who have increased articular flexibility (hyperexcitation) or misdirected, they can cause undesirable – beyond normal – relaxation of the joints. This increased synovial relaxation maximizes the risk of premature osteoarthritis and increases the likelihood of muscle injuries.

Who should not stretch

• Individuals with loose ligaments or hypertension – above the normal – range of motion should avoid stretching exercises. These individuals do not need stretching but strengthening exercises.

• Extensions are contraindicated if the trainee has: osteoporosis, osteoarthritis, active trauma, inflammation, sprain or fracture, recent fracture.

• If you are obese, have extensive spider veins, use cortisone in any form, if your skin has reduced elasticity and stretch marks, you have suffered extensive burns, have had liposuction or other surgery, if you have put silicone prefixes, you should first consult necessarily your doctor, before performing any program that enforces stretching of body areas.

How to stretch

• The first thing you need to think about is that some form of warm-up must have preceded the exercises.
• You should be aware that stretching exercises should not cause pain.
• During the stretch, breathing should be slow and steady.
• Keep the stretch firm (do not swing) for 10-15 seconds and then relax.

Mistakes you should avoid

• Many are starting a stretching exercise program without having to warm up. It is mainly seen by people who are engaged in team sports or recreational athletes.
• On several occasions when attending an aerobic session, people tend to leave just before stretching starts at the end of the class.
• Others, improvising, perform stretching without a specific order and flow, thus forgetting basic muscles.
• Very often, too, the duration of stretching is very short (4-8 seconds), resulting in no effect.

Helpful tips

1. Do not stretch without warming-up.
2. Do not improvise – make sure you’re following a plan or a program.
3. The execution order of the stretches should be predetermined. From top to bottom, or vice versa.
4. Give particular emphasis to the muscles that tend to contract and those who are stressed by the exercise.
5. Work the stretches in your own personalized range without feeling pain during the execution.
6. Stretches must have continuity and flow so that the previous one prepares you for the next stretch.
7. In recovery, start stretching after the pulses have fallen gradually down to 120 minutes.