Already ran several kilometers. You already did your routine with weights through a series of strength-training exercises. Could you even add some extra time on the exercise bike. Now you’re ready to shower. Not so rapid. Do stretching exercises and what?
Benefits of stretching
–Stretch increases the flexibility. Flexible muscles can improve their daily performance. Tasks such as lift a package off the ground, lean for tying your shoes or running to reach the bus easier and less fatiguing.
-Stretching improves range of motion of your joints. A good range of motion gives you a better balance, which will help to keep you active and less prone to false – and related – to measure damages which we age.
–Stretching improves circulation. Stretching increases blood flow to the muscles. The improvement of circulation may hasten recovery after muscle injuries.
-Stretch can reduce stress. Stretch relaxes the tense muscles that often accompany stress.
Some studies indicate that stretching helps prevent sports injuries; However these are not entirely conclusive.
Basic concepts of stretch
Focus on main groups of muscles. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. It also stretches the muscles and joints that are used routinely in the work or any sports activity.
Hot first. You can be counterproductive if you stretch cold muscles. Beam heating walking or doing an exercise that you like at low intensity for five to 10 minutes. Better still, stretch your muscles after have finished your workout – when muscles are warm and more receptive to stretching.
Take your time. It needs time to lengthen the fabrics safely. Hold each stretch for 30 seconds and then switch to the other side. Repeat three or four times.
Prevents the spring. The springing when us spread the can cause small tears in the muscle. When this small tear it heals, the muscle tightens and makes it less flexible and more prone to pain.
Stay free of pain. Expected to feel tension while are stretching. If it hurts, you’ve gone too far. Back to the point where not you can feel no pain, and that can keep stretching exercise.
Relax and breathe freely. Not contain the breathing while you are stretching.
How often can you do stretching exercises?
As a general rule, it is good every that we exercise. If you do not exercise regularly, it is possible that you want to do it at least three times per week to maintain flexibility. If you have a problem in a specific area, such as tightness in the back of the leg, may want to stretch more often.