- Stretching exercises - Be careful
- Basic Rules
Many people forget that muscle stretching, which is performed on a regular basis, it provides a number of benefits to the body and helps prevent serious injury while training. Stretching is considered effective when the muscle is stretched coached the body in a comfortable position and painlessly.
Sometimes people perform stretching without hesitation, immediately upon waking or after exercise. Stretching is natural for the people and even animals. It is recommended that stretching exercises on a regular basis, doing it every day. This increases the elasticity and flexibility of joints and muscles, making them more healthy and hardy. In addition, the stretch is very effective to increase blood circulation.
What is a stretch
Stretching exercises are called, affecting one or more muscles of the body, where they are subjected to gentle stretching, it is important to maintain normal breathing. Stretching increases the rate of a little breathing and heartbeat. Ideally we need a full set of stretching exercises that should be done always in the same order, starting with stretching the shoulders and neck area, then move on to the waist, buttocks and legs. Stretching is effective when the muscle is stretched gently and without pain. Stable position should be maintained for thirty seconds and repeat five times for each muscle.
Stretching is very important and it is desirable to do before and after school. With regular stretching the risk of injury is minimized and athletic performance will only improve. After exercise muscle recovery will be more systematic and painless. Stretching prepares the muscles and tendons to the subsequent load. Professional athletes are aware of the need to stretch before exercise and always pay it much attention.
The benefits of stretching
No need to be a great athlete to perform stretching exercises. These exercises are intended for those who care about their physical health and wants to be flexible and fit. The flexibility of the body is perhaps one of the main points, which plays a role in choosing the benefit of stretching. Stretching exercises will enable the joints to perform their normal daily functions without any discomfort, and they reduce muscle tension and relieve stress
How to beat stress? Create an oasis
Stretching promotes better recovery after exercise because it can help increase blood flow and oxygen to the muscles. Since oxygen is transferred to organs and systems are best after stretching, it is a huge benefit to the whole body and of course for the brain. After stretching exercise with the activation of serotonin, causing after a workout especially pronounced feeling of well being, a surge of strength and courage.
Stretching for the back
The spine has a very complex structure, it includes a network of several muscles, ligaments and bones. Thanks to modern technology, we are a sedentary lifestyle, our dynamism has dropped to a critical level. During work hours we're sitting at the computer, after returning home, we sit in front of TV. Our body becomes less active, so that the spine loses its flexibility, which responds to our back pain
Back pain: Do not start the process
. We need to do stretching exercises to the strength and flexibility of the spine have been restored.
Types of stretching exercises for your back
By performing stretching exercises for the back do not limit yourself to these. It is necessary to combine them stretching other parts of the body which in turn will help to further the development of the back muscles. Suppose you are doing stretching ankle, but when done correctly, it will help, including, and back muscles.
Stand with your arms down. Then bend your body, straight arms trying to reach for your toes. Make sure that the legs do not bend at the knees. Hold this position for a few seconds. Breathe evenly. Return to starting position. Repeat the exercise 12-15 times.
Sit in a chair with your back straight, keep your legs straight. Then stretch your arms as much as you can and try to touch your thumbs bowed legs, which also need to pull. The knees should be straight. Hold this position for a few seconds before returning to the home. Repeat the exercise, stopping for 10-12 seconds.
Stretching the hips
Lie on the floor so that his feet were raised up and crossed. Now slowly try to squeeze one knee to the chest, leg remains straight. Continue to pull until you start to feel the tension in the hips. Hold this position and count to 30. Then slowly return to starting position.
Stretching the legs
Stand up straight, place one foot in front of another. The leg that front should be bent at the knee, it is necessary to keep it up as long as you do not feel a great tension in the calf muscles. Hold for a count of 15, then return to starting position and change legs. This exercise should be done three times for each leg. If you find it difficult to maintain the balance of the body during a workout, you can lean on the wall.
Stretching the chest muscles
Sit in a chair with your back straight, arms down, breathe evenly. Slowly move the hands back straight so that you are able to embrace at the end of the chair. When you hold this position, you can feel the stretching of the chest muscles. Keep in a stretched state for 20-30 seconds, then return to the original position.
Exercises for neck
Close your eyes and rested his chin on his chest. Gradually work out a neck a circular motion from the back of the right shoulder, then left and back to front. Continue to do this movement five times, then change direction. Now start on the left.
Rules for the implementation of stretching
To get the greatest benefit from the stretch, it is necessary to follow some basic rules. For example, before stretching warming up the muscles needed to help prevent injuries. Never hold the muscle in a certain position, if the pain is felt. It is desirable to reduce the intensity until the pain subsides. If it disappears, it is best to consult a doctor or a specialist in sports medicine.
Try to maintain normal breathing during each approach. Stretching during limited hours each day, it will develop the habit as a prerequisite to a healthy lifestyle.