Maybe you are getting bad – here are 8 ways to say that

You already know that Stretching is important. It is improving flexibility and mobility (one of the Key components of fitness) a reduces the risk of injury. And if No stretching, muscles can shorten and shorten, which may reduce your range of movement and expose you to the risk of joint pain or a pulled out the muscle.

However, stretching is only beneficial if it is done correctly. There are several common stretching errors that can lead to the exact opposite of what you are looking for, such as injuries and inflexibility. There are eight pitfalls to avoid, so you can improve your flexibility and trainings.

1. You are doing the wrong type of stretching

There are two main types of stretching: static and dynamic. Static stretching is what you probably remember from the gym class: gradually stretching muscle and holding poses for about 30 seconds. Although it is a great way to cool down from training or increase general flexibility, research suggests that static stretching before training on strength can actually cause and Decrease.

“During heating, you want to do dynamic stretching, which increases muscle activation and prepares muscles for powerful movement ranges,” says Trevor Thieme, CSc. Dynamic sections include lungthe rotation of the trunk, the swings of the legs and bouncing rope.

For a period of “cooling” after exercise, you can focus on static stretching to release your muscles and release tension. “Both types of stretching can help increase mobility,” says Thieme. “But one excites muscles while the other calms them.”

2 .. you are attracted

Using momentum from jumping to forcing a muscle to stretch around its normal range (aka ballistic stretching) It may feel that this will help you increase your range of movement. But instead of relaxing muscle, this type of fast stretching can actually cause muscles to tighten – contractions known as Myotatic reflex or “Stretch Reflex”. This can lead to injury, such as tears of muscles or tendons, says Thieme.

3. You stretch the injured muscles

The stretching of the injured muscles is “big non-no”, Thieme warns. Muscle trunks usually occur when muscle outstretched for its limitSo its stretching can further worsen the injury. Use instead Police protocol (Protection, optimal load, LED, compression and height) that help muscle healing.

4. You are dragging

Even if some discomfort can be expected, you should never be in stretching pain. “Overload may result in muscle trunks or excessive nerve tension (nerve stretching),” says Lindsay Sudell, Mot, Otr/L, CFSS-3, CPT Of Simply Stretch La.

Overload can also lead hypermobility“Which is when the joint is too free and so unstable,” Thieme says. Get to know your limits when you stretch and don’t make yourself cross them.

5. You are not attracted to consistently

It will take more than a few sporadic stretching sessions to achieve the flexibility of the gymnast. Ideally, your stretching session should be slight and frequent than intense and occasionally.

“In order to achieve physical, permanent changes, stretching for six to eight weeks must be consistent,” says Sudell.

6. Do you speed up through your sections

“People often do not stretch for a reasonable time,” Sudell explains. Recommends focusing on 30 seconds or less for sections before exercise. For static stretching after training, seek to maintain each section at least 60 seconds.

7. You are not doing sports-specific sections

Sport-specific sections “Whatever can focus on the movements that a particular athlete needs,” says Sudell. For example, it says golfers can focus on sections that improve their spine rotation and Hip mobilitySo they can hit the ball with maximum power. Sprinters can warm up by dynamic sections that simulate running and explosive movements such as lung walking, Butt kicksand high knees.

Research It also shows that static sections are more suitable for athletes who need flexibility (such as gymnasts or dancers), while dynamic sections are particularly beneficial for those who need to run or jump (such as basketball players or runners).

8. You ignore your breathing

Deep, Memorical breathing “It can help relax the tense muscles and, after pairing with stretching, can allow even deeper stretching without increasing the risk of injury,” Thieme says.

In addition, breathing increases the therapeutic effect of stretching, says Sudell. Research shows that diaphragmatic breathing can Help the body recover After intensive training. The The right way of breathing During the section, it is slowly inhaling through the nose, holding for a while, then release your breath either with a mouth or nose, keeping the membrane and belly soft and relaxed.