If you don’t do stretching exercises, your training will be in vain. How to stretch well?

　　The next day after exercise, your back is sore and you have no energy at all and feel swollen and broken. In fact, this is because you don’t know how to stretch. Many people think that stretching exercise It’s optional. I think stretching after exercise is too troublesome, but in fact stretching is very important.

　　Below I will give you a comprehensive introduction to the knowledge of stretching.

　　what is stretching

　　Stretching is to stretch out tense muscles and increase the range of motion of joints. As you continue to stretch, you will gain a stretched, lengthened, and flexible posture.

　　There are several forms of stretching: static, dynamic, active, passive； Daily stretching can be done in different forms according to your needs, such as dynamic stretching with light movements in daily life, joint activities before running, static stretching after running, etc.

　　1. Dynamic stretching: Increase the range of motion of body parts through dynamic movements.

　　2. Static stretching: By stretching, the stretched muscle is held in a stretched state for a period of time.

　　3. Active stretching: There is no external force, and you maintain a posture (movement) by yourself against the action of muscles. The standing (sitting) forward bend done above is an active stretch, and you rely on yourself to actively exert force to complete the action.

　　4. Passive stretching: Use external force (people or equipment) to promote relaxed joint activities. For example, we often see rehabilitation therapists helping runners stretch, and at the end of a marathon, stretchers help runners stretch. This kind of stretching is done through the external force of others, which is passive stretching.

　　6 Reasons Why You Must Stretch

　　1. Stretching relieves stress

　　Long-term stress can produce many adverse reactions in the body, including feelings of anxiety, fatigue, and tension. Regular stretching has been shown to reduce nerve Tension, when accompanied by soothing breathing techniques, can also help reduce anxiety and feelings of loss.

　　2.Improve healthy situation

　　Regular stretching activities, such as PNF stretching, static stretching, or physical and mental stretching yoga exercises, can help lower blood pressure. heart rate and respiratory rate, counteracting the body's physiological stress response and muscle tension.

　　3. Stretching relieves stress

　　Due to poor posture, repetitive movement patterns, and sitting for long periods of time, the body's muscles can become chronically tense, tight, and contracted, making them less strong and supple. Regular stretching with a variety of flexibility exercises can help improve overall function and ensure the body can handle a variety of movements and activities more effectively.

　　4. Reduce the risk of injury

　　Dynamic stretching is often used as part of a warm-up to help increase core body temperature in preparation for subsequent exercise. As a result, stretching is often considered an important part of injury prevention because cold muscles and tendons in the body are more susceptible to ruptures, strains, or sprains.

　　5. Enhance athletic performance

　　As part of a comprehensive fitness program, regular flexibility training, including dynamic stretching, can help improve agility, strength, speed and muscle strength.

　　6. Minimize joint wear

　　When muscles become chronically tight and strained, the opposing muscles can become weak, causing unnecessary wear and tear on various joints and structures within the body. Regular stretching helps ensure that the muscles on both sides of a joint maintain equal tension, allowing the joint to move freely and efficiently in all directions, allowing the body to move optimally and reduce stress.

　　Doing some stretching exercises before and after exercise can prevent the body from being injured during high-intensity exercise and can also help the body relax after exercise. But in addition to these well-known functions, Benefits of stretching exercises There are also the following 5 types.

　　Enhance blood circulation

　　If you are engaged in an occupation that requires you to stand frequently or walk around for a long time, you can use stretching exercises to prevent muscle spasms and varicose veins. In addition, stretching exercises before exercise can also help to improve exercise effects to a certain extent, especially the muscle-building effect of core training.

　　Improve body flexibility

　　Stretching exercises can activate the inner thighs, waist and abdominal muscles that are rarely exercised, thereby enhancing muscle elasticity and improving the body's flexibility and flexibility.

　　Prevent muscle soreness

　　Doing some stretching exercises after exercise can not only relax your muscles but also avoid soreness. Low-intensity stretching after exercise can stimulate muscle contraction, which can help uric acid be metabolized out of the body faster and avoid the formation of uric acid crystals.

　　Improve shoulder and neck stiffness

　　Working in front of the computer for a long time can easily cause muscle stiffness and soreness in the shoulders and neck. In addition to massage, you can also try stretching to promote blood circulation and relieve muscle stiffness.

　　stay in shape

　　Most urban white-collar workers spend a lot of time sitting and lack exercise, which will gradually make their bodies lose shape over time. Doing some simple stretching exercises every 1-2 hours can help maintain the flexibility of muscles and ligaments and prevent the occurrence of body shape problems such as rounded shoulders and hunchback. (Reference website: 39 Health Network)