It turns out that stretching involves some technical elements that are a prerequisite for optimal results and minimal risk of injury. In this article we will answer some common questions such as. Which muscles to stretch? Should we stretch every day? And which common mistakes exist when doing stretching?
There are two types of stretching: static and dynamic. Static is stretching without movement. This would mean that one stands in a stretch position and holds it for a while. Dynamic is in combinations with movement. That is, one uses movement such as springing to increase range of motion and flexibility.
If standing in a stretch position you don't feel any stretch in the target muscle group, then you are not stiff in that area. If you feel a stretch in the muscle, however, you need to stretch. An important rule in stretching is to create a balance of flexibility between the front and back of the body, and between the left and right. For example: if you notice that your right calf is tighter than your left, work the right calf until you balance the flexibility in both. You don't need to do a full body stretch for optimal results - just those muscles that need it.
Трябва ли да разтягаме всеки ден?Here we need to differentiate between doing a light stretch on a few muscle groups and intense flexibility training. Light daily stretching as a type of stretching is even useful. We at Okto advise you to take such breaks during the day to keep your musculature supple.
When training for flexibility, however, it is better to proceed as with strength training. It is good to focus on the muscle group performing one or two target movements. For example: you want to achieve a greater range of motion when performing a "kick" - emphasize flexibility training of the ischiocrural musculature, the lumbar region and the gluteal region.
Choosing the right type of stretching after an injury is fundamental to the speed of recovery. That's why we at Okto will give you a few guidelines on what type of stretching to choose during which period of your recovery. Avoid all types of stretching during the first 72hrs of injury as this can damage already damaged tissues. Within the next 10-14 days you can perform very light and gentle static stretching. In the following 2-5 weeks, still perform gentle static stretching. Once you are past the recovery period the best method of stretching you can use is dynamic stretching.
Many people believe that in order to achieve the set goal, they need to stretch to the maximum possible. It doesn't work that way and we'll explain why. When muscles are stretched too hard to the point of pain, the body reacts with a defense mechanism called the stretch reflex. Its function is to protect the muscles and tendons by contracting them, preventing them from stretching, and the effect is the opposite. So stretch until you feel the stretch, but avoid pain!
For static stretching, the minimum hold time in the stretch position is 15 sec. For optimal results, a hold time of 30 to 60 seconds is recommended. After that, it is good to repeat it at least two or three more times.
The repetition of the same type of stretching every day is a prerequisite for unwanted imbalances in muscle groups. Include a different target muscle group the next day, for example, so that there is variety in your training program.
As mentioned above - if you don't feel a tenderness in a muscle, don't stretch it. Balance! Front with back, left with right!
Stretching before a warm-up can injure muscles and tendons. It is advisable to include stretching after raising your body temperature with another type of movement (e.g. walking), this way the muscles warm up, become more elastic and you can get the maximum benefits from stretching exercises.
Many people hold their breath during stretching exercises. This increases tension in the muscles and they become difficult to stretch. Remember to breathe slowly and deeply during all flexibility exercises. This helps relax the muscles and dehydrates the tissues.
As with all types of exercise to develop a particular quality, as with dieting, achieving flexibility takes time and perseverance.
There is no shortcut to achieving a goal.
Maintaining the elasticity of the musculature and other tissues (nervous, connective) is crucial for optimal physical health. That's why we at Okto advise you to include stretching exercises in your training plan.
