Stretching is the most traumatic exercise. Therefore, the muscles must be well prepared, warmed up. And it is important for her to choose the most suitable time.
The main thing is not to do stretching in the morning. Muscles usually warm up well in the evening and are safer to pull than in the morning. For the same reason, it is easier and safer in summer than in winter.
Stretching is easier after another strength exercise, when control is lost from load and fatigue, which means that the clamps are weakened. At this point, it is important to be especially careful not to get hurt.
Stretching can consume as much energy as a strength exercise. Especially if the body position is unusual. Stretching can sometimes be exhausting so that it breaks out in sweat and begins to faint. And after it you have to rest for a long time and restore breathing.
The main thing in stretching is not to rush and develop a habit. Harsh efforts and haste can only do harm. It is important to accustom your muscles to a new position and condition. Therefore, a safety net is important – for subconscious confidence. If not, the muscles will instinctively contract. You need to convince the body that there is no danger.
The muscle must not only be pulled, but relaxed, released. Relaxing at the same time other associated muscles, which can also be clamped. For example, to stretch your leg muscles, it is important to relax your back and lower back muscles. At the same time, safety net and confidence for these muscles is important too.
Drastic stretching is dangerous. Each time you need to approach the exercise gradually, with testing. Even if you already have confidence, it is still dangerous without test. Because for some random reason, neighboring muscles can be clamped, and along the chain cause an unexpected clamp in the place where you are stretching.
Approximate steps in the stretching process:
- Swinging – very gentle, without pain, and without holding, just short, light swinging with relaxation.
- The first sighting is the first stretching without a lot of effort with a little hold in order to “explain” the movement to the muscle, to prepare it for further.
- Calm – relaxation of a muscle for a few seconds to let it come to its senses, prepare, and wait for a surge of warmth.
- Warm-up – try full load, stretch about 70-80%, hold for about 1 second.
- Letting go – relaxation and rest, and maybe even a break in order to wait for a rush of blood and relieve tension.
- Full stretching is a repetition of the “warm-up” stage, but this time 100% possible, with a long hold, when even a tingling sensation may appear, and a slight numbness in some places. This stage is the most risky, with the likelihood of injury. It requires maximum attention, control and safety net. You can skip this stage at the beginning of your workouts. Then turn it on with a short hold, gradually increasing it.
In stretching, regularity and persistence every day are important. But periodically you need to give your muscles a complete rest, for example a week. If you do not take breaks, you may not notice how small injuries accumulate. And then you get one big injury.
- How do the splits - For twine, the main secret is that it depends on the nervous system and the psyche – in the first place. And only secondarily – from muscles and tendons. Sitting on the twine is hindered by the same mechanism that blocks movement for weak muscles and creates clamps after injuries.