whether you can do a split or barely touch your toes, it's important to stretch properly. To get the most out of your exercise, you need to stretch at the right time, for the right reasons, and in the right way. If used properly, stretching can relax tight muscles and help you recover from exercise. However, if you don't stretch well, it actually makes your exercise worse! Here are eight stretch mistakes you may make (and how to correct them).
1. Hold your breath
the goal of stretching is to relax the muscles. One of the best ways is to breathe deeply. But when you feel uncomfortable stretching, you may try to shorten your breathing or stop breathing completely. Instead of recording how long you stretch, record how many breaths you take. If you use the breathing technique on the next slide, complete two cycles before you stop stretching. This should be a stretch of about 30 seconds, which is an ideal amount of time. According to a study published in the International Journal of physical therapy of sports in 2012, there are six breathing techniques that can improve your strength training
the following is a sedative breathing technique of posture recovery Institute: touch the top of the mouth with the tongue. Exhale and make an "ah" sound until all the air comes out of your lungs. Close your mouth and inhale through your nose for 4 seconds. Hold your breath for four seconds. Exhale with your mouth for 8 seconds and make an "ah" sound. The credit: shironosov / iStock / Getty Images
2. If the stretching time is too long
the stretching time should be limited whenever it is stretched. According to a 2012 study in sports and exercise medicine and science, you should limit each stretch to 60 seconds. If you stretch a muscle in a specific position for more than 60 seconds, you reduce the amount of energy that the muscle can provide because it has been stretched. If you want to stretch to increase your range of motion, you should stretch each muscle for 30 seconds. Limiting stretching to 30 seconds also gives you more time to focus on the rest of your training.
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3. Stretching too hard should be a little uncomfortable, but it will never hurt. When you stretch, your muscles become tighter to prevent you from moving your joints too far, thereby protecting them. But the goal of stretching is to get your joints moving past that point, so you have to push your muscles a little further than they want to go. In other words, when you stretch, you're pulling your muscles. This can cause minor damage to muscles, similar to a small amount of damage when lifting weights. This means that stretching can make you feel sore and, depending on your exercise, it can actually hurt your recovery. Just push your stretch to the point where you don't feel comfortable. Don't continue.
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4. Stretch if you're super mobile
have you ever seen a person do center splits and full forward folds without warming up? They may be hypermobile. Although it mainly occurs in women, some men also have symptoms of excessive exercise. They are naturally flexible and have a lot of range of motion in their joints - almost too much, which means they don't actually need to stretch during exercise. Think of muscle tension as control of joints. If your muscles are very tight, you have a lot of control. If you are highly athletic, your control of the joints will be reduced, which will make you vulnerable. If you think you're super mobile, stretching can hurt your exercise. Adhere to weight or resistance training to restore more control of the joints and avoid stretching.
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5. There are two basic types of extrusions selected incorrectly: static and dynamic. Make sure you use the right type at the right time in your training. Static stretching is good for ballet people, which requires a lot of flexibility. But for most people, static stretching is best done after exercise because you don't move too much. This is the end of a calm, calm and restorative way. Before swimming, running and weightlifting, dynamic stretching is the best. It's stretching while you're exercising, which gives you extra benefits and warms up your body. The biggest drawback is that you can't stretch specific muscles or joints like static stretching.
correlation: 11 stretching that almost everyone can do.
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6. Stretching before plyometrics or explosive training requires your muscles to be very sensitive. In plyo exercises, such as jumping and squatting, you can get a spring like force from a part of the action - lowering or stretching. Like rubber bands, when your muscles stretch, they get tighter. When you start moving up in the jump, you take all the tension, from lowering yourself to a squat, and releasing it to help you jump higher, just like when you're tied up with a rubber band. Stretching makes your muscles less tense, so instead of stretching before your weight lifting exercise, choose an active warm-up.
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7. Do stretching exercise to avoid injury before exercise. Although it seems intuitively that muscle tension is easy to be injured and needs stretching, it is not the case. According to a study in the British Journal of sports medicine in 2000, when you stretch a tight muscle out, you are actually slightly weakening it. In fact, stretching before exercise makes you more vulnerable, according to a paper by Ian schrider, M.D. If your goal is to avoid injury during exercise, instead of stretching, focus on dynamic warm-up. When you don't have to worry about getting hurt anymore, keep stretching after the workout.
correlation: cyclist's best stretching exercise points: vladans / iStock / Getty Images
8. No warm-up stretching is a low-intensity exercise. When you stretch for 30 seconds at a time, your temperature drops. This not only reduces your range of motion, butAnd it will mentally get you out of exercise mode and into relaxation mode. The goal of an effective warm-up should be to increase your range of motion. Stretching before exercise also reduces your performance during exercise, so it's best to give priority to a dynamic warm-up. Focus on weight lifting exercises such as jumping jacks, squats, lunges, planks and other exercises that keep you moving and increase your body temperature.
correlation: runner's best dynamic stretching exercise Credit: master mirma / iStock / Getty Images
What do you think? How often do you stretch? Do you stretch before and after exercise? Have you made these mistakes? Are there any other stretching mistakes in your training? Are you surprised at anything on the list? Do you have anything to add? Share your thoughts, suggestions and questions in the comments section below!
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