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Before Stretching Tense
In the midst of busyness and routines of work, sometimes we forget to took time to exercise. Stretching exercises or stretching is one of flexibility exercises that are beneficial to health. With age, body flexibility is reduced and easier risk of injury. Suppleness with trained body can do stretching exercises every day at before, during intermission, and after exercise or activity.
What is Stretch?
Stretching techniques have been used for years to avoid injury and muscle fatigue. Basically the stretch function to distribute oxygen to all parts of the muscle so that muscle recovery is faster. Stretch has the same mechanism by which massage techniques relaxes back muscle fibers are rigid.
Stretching muscles increases oxygenation or air exchange processes within cells and stimulate the lymphatic system work. In addition, stretching can improve our posture and avoid from a variety of muscle pain that often occurs in the neck, shoulders, and our backs, and even avoid the headaches and indigestion.
Why Stretching Necessary?
Stretching is one of the components for the balance of any sport. Without You will stretch more easily injured and flexibility of your movements would be reduced. Stretching also serves to relax muscle stress, improve sports performance at the core. If we do not have to stretch the joint movement will be limited so as to do certain movements which suddenly and requires agility such as running or jumping, then the injury factor in the joints or muscles will become bigger. In terms of weightlifting exercise, stretching helps reduce muscle stress that occurs, so that the muscle pain is delayed or called Doms (Delayed Onset Muscle Soreness) can be minimized.
Stretching should do anytime?
Most people think that stretching should be done at the time prior to exercise. In fact, when the right time to stretch should be differentiated according to type of exercise performed.
- To exercise stretching weights should be done after your weight lifting. Why? That does not mean you should not stretch before lifting weights, lifting weights needed for maximum contraction. So the previous stretch is actually going to make the muscle fibers to relax and lose its ability to contract maximum. In addition, stretching done after lifting weights will circulation and distribution of oxygen so that pain can be minimized.
- For dynamic sports such as aerobics, stretching should be done beforehand to avoid injury from the movement suddenly and require agility.
- For moderate exercise such as walking or cycling faster, you can do any time stretching, could at the time before, during breaks, or after exercise.
- All you need to note is that when you stretch the muscles are not in a rigid condition. A very appropriate time to stretch is after a fairly warm. So instead do the heating (warm-ups) before stretching to pump your blood flow throughout the body. For instance running in place during the first 5-10 minutes as a warm up before stretching, so you get the optimum benefits of stretching.
How basic principles of stretching?
Before you stretch, use clothing that does not limit the movement and make you feel comfortable. Prepare the mat or carpet for the stretch. Stretching can be done safely every day and should involve all major muscle groups (main). Generally, adults have four points that muscle tension can be estimated previously. Four point is the front shoulder, lower back, knee muscles, and calves. Stretch one of these muscles in the opposite direction. This beginning will make your muscles relaxed and ready for the next stretch. Continue to the other muscles, your best stretch and hold for about 10 count, do as much as 5 times.
Isometric exercise is a kind of minimum we should do every day. If the routine, stretches should be done before and after exercise to avoid injury during exercise and help restore muscle stress. Similarly, for those who do not or seldom exercise, stretching exercises can help reduce stress and reduce muscle tension, especially in the head, neck and back.
This means that the muscle is stretching things to be done by anyone every day at least 15-20 minutes. Even after an exhausting day of activities is also recommended to stretch to avoid stress. Many methods of stretching that you can do. Here are examples of isometric exercises that can be done by you every day.
Stretching requires maneuvers or movements that could extend or stretched gently and cautiously the body’s muscles and tendons. You also can stretch a cold muscle condition, but you should be more careful to avoid severe sprains, excessive stretching, or even injure your muscles.
Stretches for Arm
- Cross your arms in the opposite direction and then hold for a count of 10, repeat 2 times.
- Position your arms behind your back, hold for 10 count, repeat 2 times.
- Straighten your arms in front of the chest, then back, and above his head. For each of these movements, hold for 10 count, repeat 2 times.
- Pull the right hand by your left hand behind his head and vice versa. Each do as much as 2 times in the 10 count.
Stretches for the Neck and Head
- Stoop down, hold briefly, back and pull back, hold briefly, then returned to its original position. Each do as much as 2 times in the 10 count.
- Break the head to the right and left up to her shoulders in turn, each as much as 2 times in the 10 count.
- Move your head turned to the right and left alternately, each one as much as 2 times in the 10 count.
- Turn your head to the right counter-clockwise direction and back to the left, each as much as 2 times in four rounds.
Stretches to Waist
- Place both hands on her hips, legs stretched wide, and waist-to-right break, then break his neck to the right followed by left hand placed above the head pointing to the right so felt the pull dipinggang and neck. Apply to the left in turn, each as much as 2 times in the 10 count.
- Place both hands on her hips, legs stretched wide, and bend forward slowly, reach both ends of the thumb with both hands. Pull and hold for a while as many as 10 count. Each do as much as 2 times.
Stretching for Legs
- Sit cross-legged, both feet sticking together, then bend your body, hold for 10 seconds.
- Place one leg forward and bend your body as low, hold for 10 seconds.
- Lift one leg, hold your feet with your hands, pull and hold for 10 seconds.
Stretch for the Back
- Stand straight against the wall. Try the entire back and the back of the body against the wall.
- Hold for 10 seconds and repeat once more.
Benefits of Stretching
- Soften the rigidity of the muscles and improve range of body movement, so that body movements become more efficient. Flexibility require little energy to do, but capable of reaching a broad body movements. So a flexible body actually increase the body’s overall performance because creating a movement that uses energy more efficiently.
- Preparing the body for exercise. Stretching before exercise does not only make the muscles become supple, but also can minimize the occurrence of whiplash. Flexible muscles can reduce the likelihood of injury from excessive movement and sudden. It also helps recovery of pain and sore after practice.
- Improve your posture. Stretches lower back muscles, shoulders and chest would help straighten your back posture so as to prevent a crooked back.
- Helps reduce or manage stress. A good stretch will reduce tension and make you more relaxed. Muscle tension may tend to reduce the circulation of blood and oxygen throughout the body. Stretching increases blood supply and oxygen to the muscles more smoothly.
- Relieve the tension that cause instability and reduce the risk of lower back pain (lower back pain). For that to do well down the stretch on the back of this area in order to reduce the risk of lower back pain.
So, as noted above, there is some time to stretch. Stretching can be done prior to, during a pause of two different sports movement, and after sports and fitness activities. Or also can be done when you are not a routine activity associated with sports or fitness though. All you need to remember once again, do warm-up first and then followed by stretching. Spend some time around 15-20 minutes to stretch every day. Good luck and experience the benefits of stretching exercises.