Stretching: What it's good for and how to do it

Initially, it was used only to stretch muscles, but it was discovered that stretching produces long-lasting benefits, making it a physical activity that can be done independently of any sporting event. With the advantage of being able to do it both at home and outdoors.

Anyone who attends fitness classes at the gym knows it well: stretching is a crucial activity before and after performing various exercises. It's a muscle-lengthening technique that's useful for preventing injuries, and it's also the subject of numerous studies, some of which praise its benefits, while others argue it's downright harmful.

Stretching involves muscles and tendons, increasing their flexibility and coordination, but also bones and joints, and is useful in rehabilitation programs carried out following surgery or trauma, to recover range of motion.

How to stretch

To obtain benefits, however, it is important to practice stretching correctly and above all to remember that stretching is not the same as a warm-up and should not replace it.

Here are 5 helpful tips for stretching at home or in the park correctly and avoiding injury while exercising:

• It is therefore essential to start training by doing at least five minutes of aerobic activity such as race or a stationary bike, perfect for speeding up muscle contraction and improving blood flow to the involved muscles. Only then can you proceed with stretching.
• Always keep in mind your limits regarding stretching times and tension levels: it's essential not to overdo it or force the muscles to stretch.
• Perform both static (holding positions that stretch the muscles) and dynamic (swinging the limbs or torso, without jerking or jerking) stretching exercises. There are various stretching exercises: it all depends on the practitioner's preferences and the athletic or rehabilitation goals they wish to achieve.
• Hold the stretching position for at least 8-10 seconds and perform sets of 2-5 repetitions with 15-30 second breaks between each stretch.
• Breathing plays a fundamental role: combine exercises with breathing, inhaling during the stretching phase and exhaling when the muscle is stretched.
• Move slowly, creating a gentle tension that should be held for 10 to 60 seconds.
• Don't bounce during exercises and don't do them in jerks.

Types of stretching

There are three most common types of stretching.

• Dynamic stretching.  It involves rapid, rebounding movements. It's ideal for increasing the elasticity of muscles and tendons.
• Static stretching. It uses the same postures and breathing techniques as yoga. You assume a specific position for each muscle or muscle group and hold it for 10 to 40 seconds. Do this very slowly to avoid strains.
• Isometric stretching.  This is the most sophisticated formula of these exercises, and requires adequate preparation.

How to dress

During stretching exercises, you should dress comfortably. Avoid tight clothing, which is not suitable for easy breathing. Therefore, choose comfortable sizes and natural fabrics, high quality. Don't wear zippered pockets, either on the front or back of your clothes. You could scratch them.

How to stretch at home

Stretching can be done very easily at home. Simply use a suitable mat for floor movements, or even a simple, generously sized, folded towel. You can do the exercises while listening to music, as long as it's soft and doesn't cause any ambient noise. And try to maintain regular workouts: same days and times. Knowing that improvements occur over time, not too quickly.

Benefits

The benefits of stretching are for both people who play sports and those who use this technique for training.

• Stretching is valuable both before and after any sporting activity. Initially, it helps warm up the muscles, while at the end, it serves as a cool-down exercise. This helps prevent strains, bruises, and sudden muscle pain.
• Improves overall movement skills.
• Increases the well-being of the musculoskeletal system.
• Stretching is a great help for those who spend long hours in front of a computer. Not only as a form of relaxation, but also as a preventative measure against neck or back problems.
• The same goes for those who do housework or spend long hours in the car. It's a good idea to do some stretching during a break.
• It can also work to pass the headache.

Stretching and pressure

With proper and regular stretching, blood pressure values ​​can drop by as much as 5-6 mmHG. This is the result of a study published in the Journal of Physical Activity and Health and conducted on a group of volunteers, men and women, who suffer from high blood pressure and who stretched for 30 minutes a day, five days a week. The results lead to the conclusion that stretching is a natural therapy for those who habitually have the condition. high pressure.

Stretching and longevity

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