Absolutely any competent trainer or fitness instructor will explain to his novice ward that each training session should be started with exercises aimed at stretching the muscles to prevent injuries. This material contains 10 facts about stretching, which will help everyone to make their workouts more effective and less traumatic.
10. Before training, do a dynamic stretch
Dynamic stretching is, in simple words, stretching muscles during movement. The most common type of stretch is called static. It involves performing the exercises “at rest”. Of course, dynamic muscle stretching is much more effective than static stretching.
Using dynamic stretching can significantly reduce the likelihood of injury to joints during training. If you perform these exercises systematically, then very soon your productivity will increase.
9. Static stretching before strength training worsens performance
According to the results of a study on the effectiveness of statistical stretching before weight training, it can be said that it is the static stretching performed before strength training that causes a decrease in the working weight of the participants in the experiment. In addition, it has been proven that static stretching increases the risk of muscle breaks during training.
8. Stretching reduces the risk of injury.
As already mentioned, stretching performed in dynamics really significantly reduces the likelihood of injury during the main part of the workout. This is confirmed by the data of numerous clinical studies conducted on the basis of reputable sports organizations.
7. PNS method for the development of body flexibility and joint mobility
This technique is an organism recovery program that was originally developed for the rehabilitation of military personnel suffering from neurological disorders. Since the second half of the 20th century, sports doctors began to use this system to improve the mobility and flexibility of athletes. Nowadays, PNS is very popular among people involved in a variety of sports, as a way to optimize classes.
Most often, PNS is used by professional athletes and amateurs whose physical preparation does not meet generally accepted standards, as well as those who want to get in shape after a long break in sports or any injuries.
6. Stretching will increase your flexibility.
This argument is unlikely to be called into question by anyone. Undoubtedly, stretching will give you flexibility and make you more nimble. The vast majority of reputable experts in the field of physical development agree that exercises aimed at stretching muscles are a necessary element of a general fitness program.
At the moment, sports medicine does not have accurate information about the mechanism of muscle tension. However, it was proved that systematic exercises make the muscles more elastic and give a certain signal to the nervous system, so that their further stretching becomes possible. It should be noted that without a regular repetition of classes, this effect will come to naught no later than a month later.
5. Stretching will not prevent muscle pain
Contrary to popular belief, muscle stretching will not help to avoid the characteristic pain that occurs after sports training. Of course, it is important to perform similar exercises at the beginning and at the end of each workout. However, this is necessary in order to make the muscles more elastic, while they will hurt anyway.
If it is very difficult to endure the discomfort periodically arising after training, it will be much more effective to apply ice to the site of pain or take an anesthetic drug, for example, ibuprofen. If the pain is excessively intense, then you should contact a trainer or fitness instructor - perhaps your training program requires correction.
4. Stretching should be done during the working day.
This rule is especially true for those who have sedentary work. Remember, if you spend at least five days a week in a uniform position, then you inflict tremendous harm on your health.
A few minutes devoted to performing such exercises will help relieve muscle tension. At the same time, you can reduce the risk of accidental injury in public transport or in the performance of some household duties.
3. Keep balance: stretch equally on both sides
Experienced sports mentors always tell their wards to stretch their muscles proportionally on both sides of the body with the same intensity. Pay attention to the muscles that will be involved in the next exercise. If you plan to devote a few minutes to some kind of game sport, for example, football or basketball, then you should make several jumps, squat and squeeze from the floor.
2. Stretching enhances blood flow to the muscles
Stretching the muscles stimulates their blood supply, due to which they receive more oxygen and nutrients. A similar mechanism provides the possibility of muscle growth.
Training in general after stretching will be more effective and less traumatic, which is why almost any training program includes several muscle stretching exercises.
1. Do not make sudden movements while stretching
The most dangerous type of stretch marks is ballistic exercises, which are characterized by the implementation of springy movements with large amplitude. Similar techniques are used by athletes with experience, and only in extreme situations. For a mere mortal, doing such exercises inside a comprehensive fitness gym is extremely risky.