Stretching: benefits, exercises, and types of stretching

The article is provided by the website Gotodance.
2015-11-03

To begin with, it is essential to understand that stretching exercises are vital during any training. Stretching exercises for muscles and ligaments represent a significant physical load that has a comprehensive positive effect not only on the targeted areas (muscles and ligaments) but also on the entire body as a whole. During these exercises, the body becomes oxygenated, and the muscles are prepared for the upcoming loads.

It has long been known that a lack of physical activity adversely affects the muscles. A sedentary lifestyle, sitting work, and prolonged lying on the couch in front of the television are particularly harmful. Our muscles are designed in such a way that if they do not receive sufficient physical load, they begin to degrade. As a result, joint tissue is destroyed, and many joint and bone diseases manifest.

Unlike various dynamic and aerobic exercises, stretching has virtually no contraindications. Therefore, even individuals with heart and kidney issues can perform these movements.

The main principle when performing stretches is the beloved motto of Socrates: "As far as one's strength allows." This means that at the initial stage, one should not overload the ligaments and joints. By gradually and systematically working towards the goal, it is possible to forget about injuries and ligament strains forever.

Benefits of Regular Stretching

1. The main advantage of good stretching is the significant increase in the range of motion in the joints. This greatly reduces the likelihood of traumatic impacts from sudden movements, as well as the risk of injury from falls and blows.

2. Stretching reduces residual tension in the muscles. This is why it is recommended to perform a special routine after heavy physical exertion.

3. Stretching the muscles and ligaments before training increases their blood supply and oxygenation. As a result, the intensity of the subsequent workout significantly increases.

4. Stretching helps relieve stress and emotional fatigue, aiding relaxation and calmness.

5. After stretching, the muscle tissue becomes denser and smoother. Consequently, the muscles acquire a more aesthetically pleasing ballet-like shape. This is particularly important for women, as slender legs and an attractive shape of the buttocks depend equally on strength training and stretching, approximately 50/50.

Types of Stretching Movements

Action-Reaction. Initially, the ligaments and muscles are loaded, and then they are stretched. A simple example would be extending the toe forward to tense the calf muscles, and then pulling it back to stretch them.

Passive Stretching. This requires the presence of a highly qualified assistant or trainer. The danger of this type is that the helper may not be able to directly assess the load. Care and caution are essential here.

Dynamic Movements. These involve swinging the legs and arms with increasing amplitude. Immediately after its invention in the 1960s and 1970s, this method was considered very progressive, leading to rapid results. However, subsequent studies revealed several significant drawbacks. During the process of swinging, micro-injuries to the ligaments can occur, which may then develop into chronic conditions.

Static Exercises. This is the most common type of stretching today. After assuming the required position, the individual holds it for 30-40 seconds while monitoring their sensations.

Stretching Exercises

Stretching for Arm Muscles

1. Biceps and Forearm. Kneeling, place your hands in front of you. Turn your palms and elbows toward your knees. Gradually lean back until you feel a slight tension in your forearm and biceps.

2. Triceps. Standing upright, bring one arm behind your back over your head. Place your palm on your spine, slightly below the base of your neck. With the other hand, gently press on the elbow until you feel tension in the triceps. Then switch arms.

3. Triceps and Forearm. Interlock your hands and extend your arms in front of your chest, palms facing away from you. Control the tension in your muscles during this stretch.

Stretching for Leg Muscles

1. Quadriceps (Thigh Muscles). Standing upright on one leg, bend the other knee and grab your ankle with your hand from behind. Keep the knees aligned. In this position, push your pelvis forward until you feel tension in the quadriceps. Then switch legs.

2. Hamstring Stretch (Back of the Thigh). Standing upright with feet together, start gradually leaning forward until your hands touch the floor. Make sure your knees are fully extended.

Stretching for Abdominal Muscles

1. Lying on your back, bend your knees and place your feet on the floor. In this position, start arching your lower back upwards until you feel tension in your abdominal muscles.

2. Lying on your stomach, place your palms on the floor and begin to lift your upper body while arching your lower back. Control the tension in your abdominal muscles.

Stretching for Neck Muscles

1. Standing upright with your arms down, turn your head, trying to bring your chin behind your shoulder, first on one side and then the other.

2. Standing upright, lower your head to touch your chin to your chest, then gradually tilt your head back, trying to touch the back of your head to your back.

Attention. All neck stretching exercises should be performed very carefully and gradually.

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