Stretching: benefits and exercises to practice
Many people can do stretching without necessarily understanding all the benefits that exercises provide to the body.
See in this post the importance of stretching, its benefits and exercises to unlock.
What is stretching?
They are guided practices that are excellent for avoiding injuries, increasing the range of movement and flexibility. Without performing these exercises, the muscle can become tense and thus shorten, become weak, increasing the possibilities of stretching, joint pain and damage.
But there are several other benefits of stretching to encourage everyone to practice:
- It increases the blood circulation of the muscles;
- Relieves muscle pain after training;
- Improves posture;
- Prevents and treats back pain;
- Prevents tendonitis and RSI (repetitive strain injury);
- Helps to reduce tension headaches;
- Soothes menstrual cramps;
- Stimulates the release of serotonin;
- Increases body consciousness;
- Relieves stress and calms the mind.
In addition, doing the stretching also massages the internal organs, which will stimulate blood circulation and delivery of nutrients through the body.
So, if a person already wakes up full of muscular pains, it is quite possible that a good stretching class will solve the problem. But this is not a practice to be performed from time to time, the stretching performed regularly is what will treat all these benefits mentioned above. The ideal is to stretch the muscles of the body every day.
Besides the stretching classes, there are also other trainings that have practices to stretch the muscles, such as pilates, which helps in the correction and alignment of the posture, as well as yoga.
Types of stretching – There are several types of exercises, which will have specific purposes:
Dynamic – This stretching has active movement in order to make the muscles stretch. They can be done before training, to warm up and prepare the muscles. These exercises will help in the amplitude of movement and also in the mobility of the joints.
Static – This type of stretching will involve staying in an exercise to lengthen for a determined period, which can vary between 10 and 30 seconds. It is quite indicated to be done after other exercises to relax the muscles and reduce risks of injuries.
Active – This will work as static stretching, with the purpose of stretching the muscles for as long as possible. It will strengthen some muscles while relaxing others.
Passive – These stretches are done with the help of someone or some equipment, which can be elastic bands or balls. The objective is the same as static stretching, which is to relax the muscles.
Isometric – In this exercise the muscles will become tense and tense making strength. It will work to provide more flexibility and strength. An example of these exercises are the boards. However, it is not indicated that it is done frequently by all people. It is necessary to be very careful not to execute in the wrong way and cause injuries.
Ballistic – These exercises will force the limits of the muscle, as well as the dynamics, but are also known as calisthenics. The exercises involve jumps and repetitive practices, performed more quickly, which will help in the range of movement.
For each part of the body there is a specific type of exercise.
It is possible to perform stretches for spine, lumbar, sciatica, legs, back, etc.
It is not difficult to understand how to do stretching, the main tip is to pay attention to the signs of the body. If when doing stretching, you feel some slack, it is best to stop, thus avoiding injuries.
Here are some suggestions if you need to stretch yourself:
Lumbar stretching – This exercise is simple. Just stand, with your spine well upright and your arms outstretched relaxed next to your body. Take a deep breath and slowly let your torso fall forward, so that your arms remain well relaxed along your body. But only let the body as far as you can feel comfort in stretching the lumbar. Stay for 10 seconds.
Another great lumbar lengthening works the flexibility of the back and is also used yoga, as the child’s position. Sit on your heels and with your arms outstretched go down until you reach the ground. The body is totally on the legs and arms extended in front. Stay in this position for 20 to 30 seconds.
Stretch to the spine, stay in the 4 supports posture, with hands and knees very firm on the floor and try to put your chin on your chest, while you force your back up. Stay like this for 15 seconds.
For a stretching of the spine, stay on your knees, join your arms above your head and take your body to the left side and then to the right side. On each side, hold the position for 20 seconds.
In another exercise to lengthen the spine you must lie down, with your legs bent and supported on the floor. Then, take one of the knees to the chest and stay in this position for 30 seconds. Then repeat with another knee. Finally, lift both knees to the chest and hold for 30 seconds.