You May Be Stretching Wrong — Here Are 8 Ways to Tell

You already know that expansion is important. It improves elasticity and navigation (one of the main components of fitness) and reduces the risk of infection. And if you are no Stretch, the muscles can shorten and become tight, which can reduce the scope of movement and expose you to the risk of joint pain or withdrawn muscles.

But expansion is useful only if this is done correctly. There are some common mistakes that can lead to completely contrary to what you are looking for, such as injury and insecurity. Below are eight defects to avoid it so that you can improve your elasticity and exercises.

1. You are doing the wrong type of expansion

There are two main types of stretching: fixed and dynamic. Fixed expansion is what you remember from the gym category: the muscles gradually extend and a position for about 30 seconds. While this is a great way to calm the exercise or increase general flexibility, research indicates that fixed stretching before the strength exercise may actually cause a decrease in performance.

“During warm up, you want to do a dynamic extension, which enhances muscle stimulation and muscle stimulating to be strong through a full range of movement,” says Trevor Threimi, CSCS. Dynamic extensions include stabs, stem rotation, stem flipping, and jumping rope.

During the post -exercise period, you can focus on stretching to relax the muscles and release tension. “Both types of stretching can help enhance mobility,” says Them. “But one raises the muscles while the other calms them down.”

2. You bounce during stretching

It may seem that the use of momentum from a liar to force the muscles along its natural average (also known as ballistic extension) it helps you to increase your movement. But instead of muscle relief, this type of rapid stretch movement can actually cause muscle tightening – a contraction known as muscle reaction or “extended reaction”. This can lead to injuries such as muscles or tears of tendons, says theme.

3. You extend the affected muscles

Thicky warns that the affected muscles are “nothing big”. Muscle strains usually occur when the muscles are extended beyond the maximum, so their extension can exacerbate the injury. Instead, use the police protocol (protection, optimal loading, ice, pressure, and height) to help the muscles heal.

4. You are exaggerated

While some discomfort expected, it should never be in pain during stretching. “Excessive fatigue can lead to muscle strains or excessive nervous tension [stretching of the nerves]Lindsay Sudell, Mot, OTR/L, CFSS-3, CPT of Simply Stretch La says.

Excessive transition can lead to hyperactivity, “which is when the joint is very loose and therefore unstable,” says theme. Learn about your limits when you extend, and do not force yourself to overcome them.

5. You do not extend constantly

It will take more than a few sporadic sessions to achieve the flexibility of the gymnastics player. Ideally, stretch sessions should be moderate and recurrent instead of intense and intense.

“In order to achieve a physical and permanent change, the expansion must be consistent for six to eight weeks,” says Sodel.

6. You rush through your extensions

“People often do not extend throughout the appropriate time,” Sodel explains. It recommends the target for 30 seconds or less to be able before exercise. For fixed stretching after exercise, it aims to keep each extension for at least 60 seconds.

7. You do not do special sporting extensions

“Anything that targets movements needed by a specific athlete,” says Sodel. For example, she says, golf players may focus on stretches that improve their spine and move the thigh, so that they can hit the ball with the utmost strength. The exhibitors can be heated with dynamic extensions that mimic running and explosive movements, such as walking stabs, rear kicks, and high knees.

Research also shows that fixed extensions are more suitable for athletes who need elasticity (such as gymnastics or dancers), while dynamic expansion is especially useful for those who need to run or jump (such as basketball players or contestants).

8. You ignore your breathing

Deep breathing and membrane “can help relax stress muscles, and when associated with stretching, it can allow a deeper extension without increasing the risk of infection,” says Theme.

In addition, breathing enhances the therapeutic effect of expansion, says Sodel. Research shows that the septum breathing can help the body recover after an intense exercise. The correct way to breathe during stretching is to slowly inhale the nose, stick to a moment, then release breathing either through the mouth or nose, while maintaining the diaphragm and the abdomen smooth and comfortable.