Taking time to stretch is not only important before a workout, but also throughout the day. How does regular stretching positively affect the human body?
Stretching before and after each workout is a staple that every physically active athlete knows about. The process of getting the muscles to work is designed to:
Taking care of systematic stretching also after training reduces the level of muscle acidification, relieves pain, speeds up the recovery process, reduces the catabolic effect and tension in muscle tissues
Experts also emphasize that systematic stretching is equally beneficial, even outside the training units, especially after waking up and before going to bed. Simple exercises help relax tense muscle parts, stimulate the whole body and reduce the feeling of soreness.
Stretching as soon as you wake up is a great way to start each day. You can do the exercises while still lying in bed. Particularly beneficial are up and down movements with the hips alone, pulling the knees up to the chest and bending them to one side, or pressing both knees against a hard surface such as a wall
In this way, even before work and movement begins, the spine is stimulated, its muscles are strengthened, reducing pain, and parts of the pelvic muscles are also engaged in work.
After getting out of bed, you can perform a few bends, lunges or leg raises. These types of exercises are recommended not only for people who are physically active or who spend a large part of the day at a sedentary job, but also for patients struggling with back injuries, muscle strains, or after joint or tendon injuries.
Short exercises at the end of the day help reduce tension in all muscle areas after a day of work and exercise. Stretching in the evening also helps to reduce stress and relax before entering the sleep phase
Exercises can be done sitting or standing. It is worth remembering that the evening stretching should be in accordance with the idea of static stretching. This means that the exercises are performed in a stationary position, and the most important aspect is the technique of execution and the feeling of the moment of tension of a particular muscle part. In the morning it is better to do dynamic stretching, which can be performed to lively music.
A similar distinction should be made for stretching before and after training. Pre-training exercises should give the athlete more energy, while after the physical effort it is worth to relax the body. The list of evening stretches can include such exercises as the cobra position, torso twists in a sit-up, cat back, hand weave behind the back or cradle.
Read also: https://femgoal.com/train-with-us/womens-issues-and-running-tips-for-active-women-runners/
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