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What is stretching? when is it performed?
Stretching, also known as stretching exercises, is a form of physical activity that aims to increase muscle flexibility and the range of motion in joints. This is an important element of every training program, regardless of the level of advancement. Stretching can be performed both before and after training, as well as as separate stretching sessions during the day.
Before training, stretching helps prepare the muscles for physical activity, warms them up and prepares them for a greater range of movement. After training, it helps reduce muscle tension, prevents soreness and supports the body’s regeneration process.
Stretching can also be performed in other situations, such as during breaks at work, after long periods of sitting, or as part of a rehabilitation program. This is especially important for people who lead a sedentary lifestyle or suffer from muscle and joint problems.
Stretching – effects
Regularly performing stretching exercises brings many benefits to the body and mind. Here are some of the main effects of stretching:
Increased muscle flexibility:Regular stretching of muscles leads to increased flexibility, which in turn affects the range of motion in the joints. Thanks to this, we avoid stiffness and restrictions in everyday life and during training.
Improved Posture:Stretching can help correct poor posture by strengthening the appropriate muscles and stretching those that are overworked or shortened. Improving your posture can reduce the risk of back injuries and other posture-related ailments.
Reduces muscle tension:Stretching helps reduce muscle tension, which can provide relief for people suffering from pain in the back, neck and other areas of the body. It is also a way to reduce stress and mental tension.
Improved circulation:Stretching exercises increase blood flow to the muscles, which helps provide them with more oxygen and nutrients. This can speed up the muscle recovery process after training.
Your suggestions
If you’re planning to start regular stretching exercises, here are some tips that may help you:
Warm-up:Always warm up before stretching. A short warm-up, such as 5-10 minutes of light running or cycling, will help prepare your muscles for stretching.
Regularity:You will achieve the best stretching results if you do it regularly. Try to incorporate stretching sessions into your training routine several times a week.
Balance:Remember to balance the stretching of different muscle groups. Don’t focus on just one part of your body. Try to do exercises for all muscle groups.
Compassion for your body:Don’t push yourself or stretch your muscles too much. Stretching should be gentle and controlled. If you feel pain, it’s a sign that you’ve overdone it.
Recommended articles
If you are interested in reading more about stretching and stretching exercises, I recommend reading the following articles:
“Stretching for beginners – how to start?”
“Stretching and mental health – how does it affect our mood?”
“Stretching and rehabilitation – effective methods of restoring fitness”
It is worth investing time and effort in regular stretching exercises because they bring numerous benefits to our body and mind. Remember that to achieve the best results, it is important to stretch in moderation and regularly.