Find out the best way to stretch and the best time.
Do these lines sound familiar?
You have to keep going for a while to get the benefits.
Don’t bounce – you’ll tear your muscles.
If you don’t stretch before you exercise, 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 that’s a good idea. The ACSM recommends stretching at least twice a week for every 60 seconds of major muscle groups.
Staying flexible with age is a good idea. It can help you move better.
If your posture or activity is a problem, get in the habit of stretching your muscles regularly. If you’re sitting at your desk all day with back pain, it might be helpful to twist your posture.
Simple back stretch.
Mike Bracko, an exercise physiologist, suggested that the “standing cat – camel” be made to work on the back of the job. Here it is:
Lean forward and place your hands above your knees.
Round the back, close the chest and bend the shoulders forward.
Then arch your back and open your chest and roll your shoulders back.
Repeat several times.
If your work keeps you in the same position all day, Bracko recommends doing at least two minutes of stretching every other hour to reverse this position.
Do you need to stick to it?
Stretch your muscles to the maximum extent for 15 to 30 seconds. This is called static stretching, and as long as you don’t stretch, you won’t hurt the stretch.
But research shows that dynamic stretching is as effective and sometimes better, especially before your workout.
Dynamic stretching, like a standing cat – a camel, moves muscle mass through the range of motion.
Here is the static version of cat-camel:
Tie your fingers together and turn your palms toward you.
Straighten your arms as far as possible 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 possible, 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 need.
Should you stretch before exercise?
Unnecessary. There is no proof that it can help prevent injury, reduce muscle soreness after exercise, or improve your performance.
Static stretching before exercise may weaken motion, such as sprint speed, in research. The most likely reason is to stretch the tire out of your muscles.
You should do dynamic stretching, which is like your workout, but with a low intensity warm-up. The warm-up before running can be a brisk walk, walking pace, leg swinging, high step or “butt kick” (slow forward and kick back to your back).
Start slowly and gradually increase your strength.
What if you stretch after exercise?
It’s a good time to stretch.
“Everyone is more flexible after exercise because you’ve increased the muscle and joint circulation, and you’ve been moving them,” says Millar.
If you do a static extension, you can now get the most out of it.
“After you run or lose weight, you can walk for a while to cool down and then do some stretching, which is a great way to end your workout,” Bracko says.
Can you stretch at any time?
Is. It is not necessary to exercise before or after regular exercise. It’s important to stretch for a while.
This can be when you wake up, go to bed, or rest.
“Stretching or flexibility should be part of a formal plan,” says Millar.