Contents:
- Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
- The importance of stretching the muscles regularly
- Need to stretch the muscles before exercising?
- Do you need to stretch muscles after exercising?
- Can I stretch my muscles at any time?
- Is it necessary to resist stretching?
Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
The American College of Sports states that stretching muscles is alias stretchingis a good thing to do. In fact, experts recommend stretching the muscles at least 2 times a week, for 60 seconds per movement. Why?
The importance of stretching the muscles regularly
As you get older, your muscles and joints will usually be more inflexible. By diligently stretching, this will help you move more freely. Many experts say that routine stretching can help your hips and hamstrings remain flexible until old age.
If your posture is bad and your activities are too dense so you rarely exercise, at least make stretching as a habit to relax your muscles regularly. If you have a back pain from sitting behind a desk every day, stretching can also help.
Need to stretch the muscles before exercising?
No need. This is not proven to prevent injuries, muscle aches after exercise, and improve your performance.
According to research, static stretching before exercise can actually weaken performance, especially the speed of sprint running. The main cause is because stretching can make your muscles tired. You have to warm up before exercising, but do it with dynamic stretching, which is similar to your exercise you will do but at a lower intensity.
Before running, a good warm-up to do is:
- Run in place quickly
- Walk while bending your knees
- Swing your legs
- High step or "butt kicks ” (jogging slowly while your feet kick your buttocks back).
Start slowly, and increase the intensity regularly.
Do you need to stretch muscles after exercising?
Yes! This is the best time for stretching, especially static stretching. Everyone will be more flexible after exercising, because circulation in the muscles and joints increases.
After you run or jog, end with a small walk for relaxation. After that, cover by stretching. This is the best way to end the sport.
Can I stretch my muscles at any time?
Yes. Stretching is not required only before or after regular exercise. Stretching is also important to do once in a while, for example when you wake up early, before going to bed, or during work breaks.
Is it necessary to resist stretching?
No need. Stretching the muscles and holding them for 15 to 30 seconds is called static stretching, and stretching like this is good to do as long as you don't hold it for too long to cause pain. But studies say that dynamic stretching is just as effective, and sometimes it's even better if you do it before exercising.
Dynamic stretching, such as Standing-Cat-Camel, smoothly moves muscle groups through several movements.
This is a static stretch version of Standing-Cat-Camel:
- Bring your fingers apart in front of your face with your palms facing forward.
- Extend your arms forward as far as you can, arching your back and shoulders forward.
- Hold for about 10 seconds.
- Now remove your fingers, and reach for the wrist or finger behind you.
- Lift your arms as high as you can behind your back without removing your hands, until your chest opens and your shoulders turn backwards.
With any stretch, whether static or dynamic, you must feel stretching, but you shouldn't feel pain. Don't stretch further than the range of movement you need.
