Why is stretching important?
Every sport that we do, whether it is a daily training or sporadically, is based on the functioning of the musculoskeletal apparatus, specifically in the muscular system, therefore, if the mechanical functioning, and the state of muscle length, is not adequate, it will have negative consequences when it comes to performing.
It is important that a stretching of the joints is done, before and after performing an exercise, in this way greater flexibility will be achieved in them.
When a muscular imbalance occurs, between the right and left side, or between the upper and anterior part, a decrease in sports performance is generated, in addition to the muscular, articular or interosseous structures, will suffer greater suffering, and will be predisposed to suffer all kinds of injuries, tendiditis, muscle tears, overloads etc.
Although stretching becomes a fairly heavy task, it is recommended that they do it, both active people, who are dedicated to performing a daily exercise, or a certain sport, as well as those inactive people, as it will avoid different pains, or that the muscles are mounted.
How to stretch correctly?
For stretching to take effect, a previous warm-up routine must be performed. There are different exercises such as walking between 5 and 15 minutes, in a light way, riding a bicycle, climbing stairs, or running at a slow pace. These are of low intensity, and are the most suitable.
Each muscle and joint should be stretched between 5 and 20 seconds, repeating them between 2 and 5 times. It is important that the tension that is exercised is gradual, start being mild, and gradually increase, it is essential, that to know that the stretches are being done correctly, you notice a kind of tightness, in the area.
What benefits do stretching offer?
- A correct absorption of lactic acid is achieved, which is what causes stiffness.
- A good stretch avoids possible discomfort and painful cramps, which usually appear as a result of the lack of magnesium in muscle tissue. If we stretch, we will help this mineral reach the inner part of the muscle more easily.
- It increases blood and nutrients, which reach both muscles and joints, in this way the impact of performing the exercises, is borne in a more optimal way.
- It prevents the muscles from being rigid, because if you stretch both before and after sports, there is a greater number of movements, which have as a positive consequence, the slower degeneration of the joints.
- There is a smaller number of injuries and discomfort, because the muscles, being more flexible, reduce their tension, heat up and avoid possible pain.
- If we stretch correctly, the shoulders, chest and lumbar area, we will get an aligned back, so we will have a good posture.
- It is a very good way to relax and free the body from the loads and stress that is generated during the exercises. When a muscle is subjected to stress, the muscle fibers shorten, to respond to the force exerted by the load to which they are being subjected, until the tension builds up enough and the muscle begins to return to its normal, relaxed length.
Stretching exercises
1.Lateral tilt stretch:
tilt your neck laterally to the right, helping you with the opposite hand. You need to repeat it 3 times and hold the position for 10 seconds.
2.Stretching of intercostal muscles:
Stand up, with your feet together, stretch your arms and put them up, above your head, with your hands intertwined, and pull up, as if you want to reach something, which is in a high place. Do the same while lowering your body, to the right side, to waist height, inhaling air, and rising again. Then do the same but to the left side, take air when going down and release it when going up.
3. Back stretch:
Back stretch: Lie on the floor face down with your palms close to the ground, gradually arch your spine, stretching your head back and raising your chin. You must repeat it 3 times and hold it for 15 seconds
Lumbar stretch: Separate the legs and flex them, place one hand behind the thigh, and raise the knees to the chest, you must accompany it with breathing. Repeat 2 times with each leg.
4.Shoulder lift:
Shoulder movement: Raise your shoulders up, holding that position for 5 seconds while breathing in air, then relax and exhale. Repeat about 5 times.
Shoulder flexion stretch: Face a wall as you slowly walk up with your fingers across the wall until you feel a stretch. Hold the stretch for 30 seconds.
Stretch of the back of the shoulder: Stand up, bring one arm forward and with the hand of the other arm, stretch it to the opposite side. Repeat it 5 times with each arm and hold for seconds.
5.Arm and wrist stretch:
Wrist extension: Extend your arm, forward, and with the help of the other hand, direct the palm upwards, flexing it until it is upright as much as you can, start with the right hand, and continue with the left.
Ulnar flexion: Stretch the arm, forward, with the palm down, and with the help of the opposite hand, stretch until it is in an upright position. You must do it with both hands.
Triceps stretch: Sit or stand, pass behind the head, arm behind the back, and with the hand of the other arm exert force towards the other shoulder. Do it 5 times with each arm for about 15 seconds.
Biceps stretch: Stand up, take a stick, or a towel, and bring one arm back, and keep your elbow extended, placing it in the middle of your back, and with the other arm behind your head, pull the stick or towel up. You must repeat it 6 times, with each arm and hold it for 6 seconds.
Quadriceps stretch: Grasp with your hand a flexed leg, stretching it back, and bringing it towards the buttocks, you should feel how the quadriceps pull you. You should repeat this exercise, 3 times with each leg.
6.Leg stretch:
Leg stretch: Sit and spread your legs, keeping your knees straight, and your spine straight, without arching it, try to touch the tips of your toes with your hands. Each repetition should last 10 seconds.
Twin stretching: It can be done with footwear, but it is more effective if it is done barefoot. Bend one leg forward, and stretch the other back, keeping it straight, forward hip to align it with the head and spine. You should do it with each leg for 10 seconds.
Hamstrings: Stand in front of a fence, bar or even a table, the height of the object should be similar to that of your hip, although it can be somewhat higher. Rest your heel on it, keeping your leg straight. The other leg is the point of support and it is recommended that you keep it somewhat flexed, as it will cause greater stretching. Advance your body on the leg, always according to the flexibility you have, you can also do it with your back straight, in this case you must flex the support leg more. You should hold for 15 seconds with each one.
7.Hip flexors.
Stand, advance one leg, forming a right angle, and delay the other leg backwards, keeping it extended. Then lower the hip, slowly, you should notice a light stretch, in the hip, groin and hamstring. You can add the straight foot on the delayed leg. You should hold for 10 seconds with each one.