Stretching promotes well-being and prevents injury
Probably the most frequent complaint found among sedentary athletes as well as between athletes is the loss of flexibility causing back pain or muscle problems, by shortening the musculature of the back and back of the thighs, associated with a weak abdominal musculature
Some articles prove that muscle shortening is one of the main causes of pathologies associated with musculoskeletal problems, resulting in painful pictures and loss of correct function. With regular practice of stretching, muscles are better able to withstand daily and athletic stresses, preventing the development of muscle injuries.
Stretching is a set of techniques aimed at increasing muscle flexibility and promoting the stretching of fibers muscles, causing them to increase in length. The longer a muscle, the greater the movement of the joint commanded by that muscle and, therefore, the greater its flexibility. Remembering that flexibility is the greatest possible range of motion of a given joint.
With regular practice of stretching, muscles are better able to withstand daily and sports tensions, preventing the development of muscle injuries. is generalized and may be specific to a single joint, ie a person may have good flexibility in a joint such as kneeling, for example, and not having the same degree in other joints and body parts. can learn to do stretching regardless of age and physical fitness. Exercises can be performed on awakening in the morning and at the end of the day (to relieve the stresses accumulated at work), during long trips, on the bus, anywhere, whenever muscle tension is identified. if you lengthen it is important to learn the correct form of execution, to increase results and avoid injury. The breath is the one that gives the rhythm to the stretching. It should be slow and deep. Take a deep breath and, when exhaling, begin stretching. Perform the movement until you feel certain muscle tension (forcing the stretching can cause injuries to the muscles and tendons, respect your limits!), Then hold for 30 to 40 seconds. Come back to the starting position. The same elongation can be repeated, seeking to lengthen the muscle more, but avoid feeling pain. Remember: no swaying, as these stiffen the muscle you are trying to lengthen.
Stretching should be performed before and after physical activities. At the beginning, they have the function of heating the muscles, preparing the muscles for the requirements that will follow, protecting and improving the muscular performance. The ends have the function of not letting the muscles become shortened, impairing the flexibility of the body. In addition, by stretching before moving to the locker room you eliminate lactic acid, which prevents muscle pain.
The goals of stretching are: to reduce muscle tension; promote relaxation; to improve the posture, because the body consciousness develops. At the moment the person focuses on the part of the body that is being stretched, the circulation is activated, improving oxygenation, disposition for daily activities and body nutrition.
The main muscles to be elongated are: cervical , musculature of the back, quadriceps, posterior of the thighs and calves. Regularity and relaxation are mandatory ingredients for a good stretch. Learn how to introduce it into your routine to increase your well-being and to prevent injury.
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