Stretching During Workout: Focusing on Flexibility

Exercise is important for health, but stretching is just as important. Stretching exercises before and after a physical workout can offer you many potential benefits, such as improved athletic performance, reduced risk of injury, and improved overall range of motion. joint.

Stretching is an exercise that stretches your muscles after a physical workout. This will help muscles relax after hours of intense exercise, promote blood circulation, help transport more oxygen and necessary nutrients to muscles, and enhance recovery. recovery and reduce muscle soreness after exercise.

Studies on the benefits of stretching have mixed results. Some studies show that stretching does not improve muscle soreness after exercise. In addition, some other studies also show that stretching and holding the stretch immediately before performing a sprint can slightly reduce your training performance.
Whether you are a man or a woman, performing stretching exercises is still recommended by physical trainers before and after exercise because it can bring the following great benefits:
* Increase flexibility: As you work out, the muscles tend to contract, especially when you exercise regularly and for a long enough time. Prolonged muscle contraction can make it difficult for you to do everyday activities, such as zipping your skirt or simply scratching your back. Therefore, proper stretching exercise is an extremely important step, helping you to reduce muscle tension and cramps, and at the same time enhance flexibility and coordination between muscle groups together.
*Helps with faster muscle recovery: Stretching exercises help support blood flow into the muscles, carrying more oxygen and nutrients. This is considered an essential step, helping you to quickly recover muscles and limit the symptoms of excessive muscle soreness after exercise. In addition, stretching also helps your mind to relax, more comfortable, thereby increasing the effectiveness of the training session.
*Increase the range of motion of the joints: Regular stretching before and after exercise will help increase the range of motion of the joints. For example, normally you can only squat halfway "way" without being able to continue down deeper, but when you do regular stretching before training, it will make it easier for you to do one squat. more perfect way.
*Some other benefits: Includes:
Improves your performance in specific physical activities Reduces risk of injury Helps muscles work at their best

Before performing a stretch, you need to make sure it's done safely and effectively. Although you can stretch any time, any place, proper technique is considered the most important key. Incorrect stretching can actually do more harm than good.
To help you get the full benefits of stretching, here are some safety precautions you should follow:
*Do not prolong your warm-up: Before stretching, you should warm up. by walking, jogging, or cycling at a low intensity for 5 to 10 minutes. In particular, you should try to stretch after a workout while your muscles are still warm.
You should also consider skipping stretching before performing a high-intensity exercise, such as sprinting or athletics. Some studies show that stretching before doing these activities can reduce your performance. Additionally, stretching immediately before intense physical activity weakens hamstring strength.
* Balance flexibility when stretching: Flexibility in each person is different. Instead strive for flexibility in stretching like a professional athlete. You should focus primarily on getting equal flexibility, especially if you have a history of prior injury. The flexibility of the unequal muscle groups increases the risk of injury when exercising.
*Focus on major muscle groups: You should focus on stretching on major muscle groups, including calves, thighs, hips, lower back, neck and shoulders. When stretching, you need to make sure to stretch both sides, while also stretching the muscles and joints that you frequently use.
*Do not jump while stretching: Stretch in a smooth motion, do not jump while stretching as this may damage your muscles.
*Keep the stretch: Breathe normally and hold each stretch for about 30 seconds. For problem areas, you may need to hold for about 60 seconds.
*Do not try to stretch the muscle to the point of pain: You should not try to stretch the muscle until you feel pain, it is best to just stretch the muscle to a certain point and hold it for 30-60 seconds.
*Focus on stretching the right muscle groups for your body type: You should stretch the muscle groups that will be used the most in a particular sport or physical activity. For example, when you play football, you should do hamstring stretches because you are more prone to hamstring strains.
*Stretch regularly and regularly: Stretching can take a while, but you can get the most benefit from stretching regularly, at least 2-3 times a week.
By skipping regular stretching puts you at risk of missing out on the potential benefits of this exercise. For example, stretching helps you increase your range of motion, but when you stop stretching, your range of motion decreases.
*Combine stretching with other exercises: Gentle movements, such as tai chi or yoga, can help you become more flexible in specific movements. These types of exercises can also help reduce the risk of falls in older adults.

If you have a chronic condition or a certain injury, you may need to adjust your stretching technique. For example, if you already have tired or stressed muscles, stretching can further damage them. It's best to talk with your doctor or physical therapist to find the most appropriate method to effectively relax your muscles without affecting any of your existing health conditions.

Reference source: mayoclinic.org