The truth of stretching


The truth of stretching

Do these lines sound familiar?

You have to last for a while to reap the benefits.

Don’t bounce – you’ll tear your muscles.

If you don’t stretch before exercising, you will hurt yourself.

Well, they’re all wrong. But first, there is a bigger question to answer.

Do you need to stretch?

The American academy of sports medicine says it’s a good idea. The ACSM recommends exercising every 60 seconds of each major muscle group at least twice a week.

Staying flexible with age is a good idea. It can help you move better.

For example, regular stretches can help keep your hips and hamstrings flexible in your life, says Dr. Lynn Millar. She is a physical therapist and professor at winston-salem state university.

If your posture or activity is a problem, get in the habit of stretching your muscles regularly. If you’re sitting in front of your desk all day, twisting your posture may help

A simple stretch

Exercise physiologist Mike Bracko recommends “standing cat – camel” to be a job-related hind leg. Here it is:

Your feet stand on the shoulders -width apart, knees slightly bent.

Lean forward and place your hands above your knees.

Round the back, closing the chest and bending the shoulders forward.

Then arch your back and let your chest open and your shoulders roll back.

Repeat several times.

If your job keeps you in the same position all day, Bracko recommends doing at least two minutes of extra time every other hour to reverse the pose.

Do you need to stick to it?


Stretch the muscles to the maximum level for 15 to 30 seconds. This is known as static stretching, and as long as it doesn’t stretch, it won’t hurt the stretch.

But studies show that dynamic stretching is as effective and sometimes better, especially before your workout.

Dynamic stretches, like standing cats and camels, move muscle groups throughout the movement.

Here is the static version of cat-camel:

Tie your fingers together and put your palms in front of you.

Stretch your arms as far as you can and bend your back and shoulders forward.

Hold for about 10 seconds.

Now release your fingers and hold your wrists or fingers behind you.

Raise your arms as high as you can, but don’t let go of your hands, open your chest and roll your shoulders back.

Any stretch, static or dynamic, you should feel comfortable, but you shouldn’t feel pain. So you don’t have to go farther than you normally would.

Should you stretch out before exercise?

Unnecessary. There is no proof that it can help prevent injury, prevent muscle soreness after exercise, or improve your performance.

Static stretching before exercise may weaken movement, such as sprinting speed. The most likely reason is to stretch out your muscles.

You should make a dynamic extension, which is like your workout, but with a lower intensity. The warm-up before running can be a brisk walk, walking pace, leg swinging, high steps or “butt kick” (running slowly and kicking at your back).

Start slowly, gradually step up.

What if you stretch after exercise?

It’s a good time to stretch out.

“Everyone is more flexible after exercise because you’ve added muscle and joints and you’ve been moving them all the time,” Millar says.

If you make a static extension, you can now get the most out of it.

“After you’ve run or weight training, you can take a short walk to cool down and then do some stretching, which is a great way to end the workout,” Bracko says.


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