You already know that Stretching is important. It improves flexibility and mobility (one of the Key components of fitness) And reduces the risk of injury. And if you not Stretch, the muscles can shorten and become tight, which restricts your area of
However, stretching is only an advantage if it is done correctly. There are some frequent stretching errors that can lead exactly the opposite of what you are looking for, such as: B. injuries and inflexibility. Here are eight pitfalls that you should avoid so that you can improve your flexibility and training.
1. You make the wrong stretch type
There are two main types of stretching: Static and dynamic. Static stretching is what you probably remember from the gym: gradually keeping a muscle and a pose for about 30 seconds. This is a great way to cool off from training or increase the general flexibility Performance acceptance.
“During a warming, you want to carry out a dynamic stretch that improves muscle activation and a lot of preparation of the muscles through a complete range of motion,” says Trevor Thieme, CSCs. Dynamic routes include RashRumping rotations, leg fluctuations and Leap.
For the time after training, you can concentrate on the static stretch to relax the muscles and release tensions. “Both types of stretching can help improve mobility,” says Thieme. “But one excited the muscles while the other calms them down.”
2. They jump during stretching
Using impulse from bouncing to force a muscles to go beyond its normal area (also known as a AKA ballistic stretch) can feel that it helps you increase your area of
3. They stretch injured muscles
The stretching of injured muscles is “a big no-no one,” warns Thieme. Muscle strains typically occur when a muscle is stretched beyond its borderStretching further can make the injury worse. Instead, use the Police protocol (Protection, optimal load, ice cream, compression and height) to heal the muscle.
4. You are overstretched
While some symptoms are to be expected, you should never have pain when stretching. “Overstretching can lead to muscle strains or excessive neural tensions (stretching of the nerves),” says Lindsay Soudell, Motr/L, CFSS-3, CPT from Simply stretch.
Overstretching can also lead to this Hypermobility“Which one is when a joint is too loose and so unstable,” says Thieme. Do you know your limits when you stretch and do not force yourself to go beyond you.
5. They do not expand consistently
More than a few sporadic stretching sessions will take to achieve the flexibility of a gymnastics. Ideally, your stretching sessions should be moderate and often than intense and occasionally.
“In order to achieve a physical, permanent change, stretching must be consistent for six to eight weeks,” says Sudell.
6. They accelerate through their routes
“People often do not stretch over the appropriate time,” explains Sudell. It is advisable to target 30 seconds Or less for routes before training. They want to think every route to the static stretch after training at least 60 seconds.
7. You do not make sports -specific routes
Sports -specific routes “can be anything that aims at movements that a certain athlete needs,” says Sudell. For example, she says, golfers can concentrate on routes that improve their spine rotation and Hip mobilitySo you can hit the ball with maximum performance. sprinter can warm up with dynamic routes, simulate ongoing and explosive movements, how RashPresent Butt kicksAnd high knee.
Research It also shows that static routes are better suited for athletes who need flexibility (such as gymnasts or dancers), while dynamic routes are particularly advantageous for those who have to races or jump (such as basketball players or runners).
8. You ignore your breathing
Deep, Diaphragm “Can help relax tense muscles and, in combination with stretch, enable even deeper stretching without increasing the risk of injury,” says Thieme.
In addition, breathing improves the therapeutic effect of stretching, says Sudell. Studies show that diaphragms can Help the body to recover After intensive training. The Right way to breathe During a route, slowly inhaled through the nose, hold on for a moment and then put your breath either through your mouth or nose and keep the diaphragm and the stomach soft and relaxed.
