You may not stretch wrong – here are 8 ways to say

You already know that Stretching is important. Improves flexibility and mobility (one of Key fitness components) and reduces the risk of injury. And if you no Stretch, muscles can shorten and become weighted, which can limit your range of movement and put you at risk for wrist pain or a dragged muscle.

But stretching is only useful if it works properly. There are several common mistakes that stretch can lead to exactly the opposite of what you are looking for, such as injuries and inflexibility. Here are eight traps to avoid so that you can improve flexibility and your exercises.

1. Do the wrong type of stretching

There are two main types of stretching: Static and dynamic. Static stretching is what you probably remember from the gym class: gradually stretching muscles and holding the pose about 30 seconds. Although this is a great way to cool off exercise or increase general flexibility, research suggests that static prostracy before strength exercise can actually cause Performance reduction.

“During warming, you want to do dynamic stretching, which improves muscle activation and preparing muscles to be powerful throughout the movement,” says Trevor Thieme, CSC. Dynamic against Lungestrunk rotations, swing legs and rope jumping.

For the period after exercising “cooling”, you can focus on static stretching to relax muscles and release tension. “Both types of stretching can help improve mobility,” Tieme says. “But one turns muscles as others calms them.”

2 you bounce while stretching

Using swinging from bouncing to force a muscle to extend past her normal range (aka ballistic stretching) It can feel like helping you increase your range of movement. But instead of loosing muscles, this type of fast stretching movement can actually cause muscles to tighten – a contraction known as myotatic reflex or “stretch reflex.” It can lead to injuries like muscle or tendon, says Thieme.

3. Stretch of damaged muscles

The stretch of damaged muscles is “big without non-NE”, ThiEME warns. Muscle strains usually happen when muscle is stretched outside her borderSo stretching it can deteriorate the injuries. Instead, use Police protocol (Protection, optimal loading, LED, compression and elevation) to help the muscles heal.

4. You are overworking

While an unease is expected, you should never be pain while stretching. “Overwhelming can result in muscle strains or excessive neural tension,” says Lindsai Sudell, MOT, OTR / L, CFSS-3, CPSS-3, CPT from Simply stretch La.

Oversight can also lead to hypermobility“Which wrist is too loose and so unstable,” Thiyeme says. You know your boundaries when you are stretched and not forced to move on.

5. You do not extend consistently

It will take more than several sporadic sessions that extend to achieve the flexibility of gymnasts. Ideally, your stretch sessions should be moderate and frequent, not intense and occasional.

“In order to achieve physical, lasting change, stretching must be consistently six to eight weeks,” says Surel.

6 You are speeding through your prostiations

“People often do not extend for the appropriate duration,” Suadell explains. It recommends targeting 30 seconds or less to stretch the search. For static expanse after exercise, the goal is to hold each part At least 60 seconds.

7. Do not do sport specific externies

Sport specifics “can be anything directed at movements that a certain athletes should,” Sudell says. For example, it says golfers can focus on stretching that improve the rotation of the spine and Hip MobilitySo I can guess the ball with the maximum power. Sprinters It can be heated with dynamic stresses simulating running running and explosive movements lung walk, buttand big knees.

Research They also show that static simmer suitable for athletes that need flexibility (such as gymnasts or dancers), while dynamic arrows are especially useful for those who need to run or jump (like basketballs or runners).

8. You ignore breathing

Deeply, diaphragm “It can help relax muscle tension and when evaporated with stretching, it can allow even deeper prosthesis without increasing the risk of injury,” Tieme says.

In addition, breathing increases the therapeutic stretching effect, says Sudell. Research shows that diaphragmable breathing can Help the body recover after intense exercise. The the correct way to breathe During stretching, it is slowly inhaled through the nose, stay for a moment, then release the breath through the mouth or nose, keeping the diaphragm and the stomach soft and relaxed.