Keys to perform stretches correctly - Green Health Tips - Health & Fitness News Keys to perform stretches correctly | Green Health Tips - Health & Fitness News

Keys to perform stretches correctly

It is well known that stretching is necessary before starting any physical activity to avoid any injury or muscle wasting. Even knowing th...

It is well known that stretching is necessary before starting any physical activity to avoid any injury or muscle wasting.

Even knowing this, almost nobody does it correctly or, if they do, they do it in really short sessions.

Not stretching properly or doing too little, generates more injuries than desired. And with 10 minutes after running is not enough .

It is necessary to take the time indicated for each exercise.

Remember that stretching helps maintain the appearance of the muscles and perform them after running is the best time to recover their elasticity and length.

If you have presented injuries for committing these errors, here we bring you the keys to perform your stretches correctly.

Why is it important to stretch?

Keys to perform stretches correctly

Stretching gives flexibility to the muscle, making it much more resistant and less prone to injury or tearing . When the muscles are stiff, they present more bills and tears.

When exercising, the contraction of the muscles creates mini-tears in the muscle fiber, weakening the muscle and atrophying its physical appearance.

To treat these breaks, it is necessary to work with stretching directly the muscle fiber . In this way we increase the blood circulation of the area and thus repair and regenerate the tendons and joints.

Keys to stretch correctly

Keys to perform stretches correctly

It has always been believed that it is necessary to stretch before performing the activity, however, it is not essential.

If the exercise routine will be of moderate intensity, a good warm-up session is sufficient . If the activity will be strong, about 5 minutes of stretching will suffice.

What is really important is stretching after physical activity . Doing it the right way will represent the success of our exercise routine.

  • Try to perform the stretches in the strongest position possible. It is important not to make sudden movements or rebounds.
  • Inhale deeply through the nose and exhale through the mouth. This will help oxygenate your body and muscles, causing them to relax.
  • It is very important to feel the tension in the muscle, without hurting it, of course. Stretch until you feel a slight pressure and hold the position for a few seconds.
  •  To get more benefits you must stay in one position, at least, about 30 seconds.

How do these stretches help?

Performing a good combination of stretches helps to:

  • Reduce muscle tension
  • Prevent injuries in the muscle and bad stretching of the joints.
  • Facilitate and improve movement.
  • Improve the blood circulation of the body in general.
  • Reduce stress and muscle tension.
  • To considerably prevent the risk of suffering from back problems.

Although stretches help improve muscle flexibility, they do not directly contribute to reducing pain after suffering from injuries or muscle tears.

When you do not have to stretch 

Keys to perform stretches correctly

Although stretches are very beneficial for muscle health, there are certain cases in which they should not be performed to avoid any major injury:

  • Having a muscle fracture, sprain or strain recently.
  • Suffer from inflammation in the joints.
  • Being diagnosed with possible osteoporosis .
  • In case of muscle or joint pain when stretching or pressing the muscle.

It is important that the stretches are performed in a moderate way, without damaging the muscle. Carrying the intensity of it until you feel pain is very dangerous as there may be some tear or injury.

The muscles have their own resistance, therefore, do not try to overcome it and never stretch to the point where you feel pain or some kind of discomfort .

Consider that, the older you are, the more stretches you will have to perform, as there is more stiffness in the muscles.

Age reduces both elasticity and flexibility , so it is very important to stretch to keep the body young, healthy and strong.

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Green Health Tips - Health & Fitness News: Keys to perform stretches correctly
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