You may be stretching errors – Here are 8 kinds of tell

You already know that stretching is important. It improves flexibility and liquidity (one of them Key components of fitness) and Reduce the risk of injury. if you No Stretch, muscles will shorten and become tight, which may limit your range of motion and cause pain in your joints or Pull muscles.

However, stretching is beneficial only if done correctly. There are some common stretching errors that can cause you to want the exact opposite, such as damage and rigidity. Here are eight pitfalls to avoid so you can increase your flexibility and exercise.

1. Types of stretching you are doing wrong

There are two main types of stretching: Static and dynamic. Static stretching is something you might remember from fitness classes: gradually stretch your muscles and hold your posture for about 30 seconds. While this is a great way to cool down or increase general flexibility from exercise, studies have shown that static stretching before strength exercises can actually lead to Performance degradation.

“During the warm-up, you want to do dynamic stretching exercises that enhance muscle activation and prepare muscles through all-round exercise,” CSCS Trevor Thieme said. Dynamic stretches include lunges, torso rotation, leg swings and jump rope.

For the “calm” period after exercise, you can focus on static stretching to relax muscles and release tension. “Both stretching can help build mobility,” Thieme said. “But one makes the muscles stimulate the muscles, while the other makes them calm.”

2. Jump while stretching

Use the momentum of bounce to force muscles beyond their normal range (also known as Ballistic stretching) may feel this can help you increase your range of motion. However, this quick stretching exercise actually causes muscles to tighten, rather than loosening them, but rather a muscle called contraction Muscle reflex or “stretch reflex.” Thieme said this could lead to injuries such as muscle or tendon tears.

3. You’re stretching your injured muscle

Thieme warned that stretching the injured muscle is “a big taboo.” Muscle strains usually occur when muscles stretch beyond their limits, so further stretching can aggravate the injury. Instead use Police Agreement (Protection, Optimal Load, Ice, Compression and Elevation) to help muscle heal.

4. You’re too stretching

While you can expect some discomfort, you should never suffer when stretching. “Overstretching can lead to muscle strains or hypertonia (nerve stretching)” said Lindsay Sudell, MOT, OTR/L, CFSS-3, CPT. Just stretch LA.

Excessive stretching can also cause Excessive exercise“This is when the joints are too loose and therefore unstable,” Thieme said. Know your limits when stretching, and don’t force yourself to surpass them.

5. You’re not always stretching

This will require multiple sporadic stretching exercises to achieve the flexibility of the gymnast. Ideally, your stretch sessions should be moderate and frequent, not occasionally.

“To achieve a permanent change in the body, stretching must last six to eight weeks,” Sudel said.

6. You are extending

“People don’t usually extend for the right time,” Sudell explained. She suggested aiming 30 seconds or less pre-exercise stretching. For static stretching after workout, it is designed to maintain each stretch At least 60 seconds.

7. You’re not doing exercise-specific stretching exercises

Sports-specific sports “may be any target for the movement that a particular athlete needs,” Soudel said. For example, golfers may focus on stretching exercises that improve spinal rotation and hip mobility, so they can hit the ball with the maximum strength. Sprinters can warm up with dynamic stretching to simulate running and explosive sports such as walking lunges, butt kicks and high knees.

Research It has also been shown that static stretching is ideal for athletes who need flexibility (such as gymnasts or dancers), while dynamic stretching is particularly beneficial for those who need to run or jump (such as basketball players or runners).

8. You ignore your breath

Thieme says deep, diap bone breathing can help relax tense muscles and when paired with stretching, it can stretch deeper without increasing the risk of injury. ”

In addition, breathing enhances the therapeutic effect of stretching, Soudel said. Research shows that diaphragmatic breathing can Helps body recover After intense exercise. this The correct way to breathe During stretching, slowly inhale from your nose, hold it for a moment, and then release your breath through your mouth or nose, keeping your diaphragm and abdomen soft and relaxed.