You already know that stretching is important. Improves flexibility and mobility (one of the main ingredients of fitness) and reduces the risk of damage. And if you not Extension, muscles can shorten and become narrow, which can limit your range of movement and endanger you to pain in the joints or a drawn muscle.
But stretching is only useful if done properly. There are some common stretching mistakes that can lead to the opposite of what you are looking for, such as damage and unmatched. Here are eight obstacles to avoid, in order to improve your flexibility and drills.
1. You are doing the wrong type of stretch
There are two main types of extension: static and dynamic. Static alignment is what you probably remember from the gym class: gradually stretching a muscle and keeping a position for about 30 seconds. While this is a great way to calm down from a exercise or increase overall flexibility, research suggests that static stretching before a forceful exercise can actually cause a decrease in performance.
“During a heat, you want to do dynamic stretch, which enhances muscle activation and prepares muscles to be strong through a full range of movement,” says Trevor Thieme, CSCS. Dynamic extensions include lunges, luggage rotations, foot shakes and jump rope.
For the period after the “calm” exercise, you can focus on static stretching to relax your muscles and release the tension. “Both types of stretching can help improve movement,” Thieme says. “But one excites the muscles while the other calms them down.”
2. You are jumping while stretching
Using the moment from the jump to force a muscle to extend to its normal range (AKA Ballistic Stretching) can feel like it is helping you to increase your range of movement. But instead of releasing your muscles, this type of rapid stretch movement can cause the muscles to be strengthened – a contraction known as myotatic reflex or “stretch reflex”. This can lead to injuries like muscles or tendons, says Thieme.
3 you are stretching damaged muscles
Damaged muscles stretched out are “a non-no-no,” Thieme warns. Muscle strains usually occur when a muscle extends beyond its border, so its extension can further aggravate damage. Instead, use the police protocol (protection, optimal loading, ice, compression and lifting) to help the muscles heal.
4 you are excessive
While some discomfort will be expected, you should never have pain while stretching. “Overload can result in muscle strains or excess nerve tension (stretch of nerves),” says Lindsay suedell, weather, otr/l, cfss-3, simply stretch CPT.
Overload can also lead to hypermobility, “which is when a union is very loose and thus unstable,” says Thieme. Know your boundaries when you are lying down and don’t force yourself to go beyond them.
5. You are not stretching constantly
It will take more than a few sporadic stretch sessions to achieve the flexibility of a gymnast. Ideally, your stretch sessions should be moderate and frequent than intense and random.
“To achieve physical, permanent change, the extension must be stable for six to eight weeks,” Sedell says.
6. You are speeding through your stretches
“People often do not extend for the right duration of time,” explains Sudell. It recommends to aim for 30 seconds or less for pre-extension stretch. For static stretching after exercise, aim to keep each stretch for at least 60 seconds.
7. You are not making specific stretches for the sport
Specific stretches for the sport “can be everything aimed at the movements a special athlete needs,” says Sedell. For example, she says, players can focus on extensions that improve their spinal rotation and hip mobility so that they can hit the ball with maximum power. Sprinters can be heated with dynamic stretches that simulate jogging and explosive movements, such as lunges in the leg, butt stroke and knee high.
Research also shows that static alignments are best suited for athletes who need flexibility (such as gymnasts or dancers), while dynamic alignment is especially useful for those who need to run or dance (such as basketball players or runners).
8 You are ignoring your breathing
Deep, diaphragmatic “breathing” can help relax the tense muscle, and when paired with stretch, it can allow for even a deeper stretch without increasing the risk of damage, “Thieme says.
Moreover, breathing increases the therapeutic effect of stretching, says Sudell. Research shows that diaphragmatic breathing can help the body recover after an intense exercise. The right way to breathe during a stretch is to absorb slowly through the nose, hold for a moment, then drop the breath through the mouth or nose, holding the diaphragm and the stomach smooth.
