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Stretching improves breathing and can be done at home

Stretching improves breathing and can be done at home

When experts insist on that maxim that exercise is important for health, not only refers to aerobics and muscle, but also to stretching. This modality can work miracles on your body, such as preventing muscle pain, cramps, strains on simple exercises, joint overload, and premature wear such as arthrosis.

If we do not practice physical activity often, our muscles tend to be weak and shorter. This overloads the joints as well as the spine. "If the muscles are shortened, the body tends to compensate by altering other areas." The shortening of the posterior musculature of the thigh, for example, may alter lumbar lordosis and end up overloading " , explains the orthopedist Alexandre Podgaeti, of the Brazilian Society of Column.

The ideal is to stretch for more than 30 seconds in each position - Photo: Getty Images

All these problems can be avoided with the practice of stretching. Mauricio Garcia, a physiotherapist at the Sports Traumatology Center at Unifesp, clarifies that the activity increases flexibility and size of muscle fibers. "The longer a muscle is stretched, the greater will be the movement of the joint it commands."

It is not difficult to find those who practice exercises and dispense with stretching. Not to mention people who spend hours working in the same position, with no breaks to "stretch" the leg and arm muscles.

In addition to improving the muscles, stretching improves posture, breathing and wellbeing

Today, what seems like pure waste of time can be the difference between living or not with more quality of life. This is because having elastic muscles helps us easily perform everyday tasks such as reaching an object on a high shelf or having sufficient motor coordination and balance to change a tire, for example.

Take the test at home: sit down with the spine erect and legs well stretched. If, as you bend your torso over your legs, you find that you can not reach your big toe, it means you need to stretch out.

Physiotherapist Vanessa Cordeiro of the Lottus Pilates Academy says that small daily attitudes help you to evolve in the area of ​​flexibility.

When you wake up, stretch yourself at work, try to sit with your spine erect and avoid carrying heavy bags. "The ideal is to stretch for more than 30 seconds in each position. In addition to improving the muscles, stretching improves posture, breathing and well-being."


Proteins after exercise strengthen muscles

Proteins after exercise strengthen muscles

Research by the Department of Health and Exercise Science at the University of Colorado in the United States suggests that protein drinks help older people slow down their aging muscles more than those who drink with carbohydrates. To make this discovery, the scientists recruited 16 participants aged 37 and over and instructed them to exercise treadmill exercises for 45 minutes three times a week for six weeks.

(Fitness)

Ladder can be a great ally of fitness

Ladder can be a great ally of fitness

Training at home can be much more motivating for some people than getting into the gym routine . Know that when done with discipline, the house can be a great ally in calorie burning, even more the ladder, an easy and cost-free alternative. The ladder allows a varied combination of exercises ranging from stretches to steps and push-ups.

(Fitness)