As time goes on, your muscles begin to age too and do not “respond” more as before, while you were younger. This can hinder normal movements, from day to day, giving the feeling of tiredness, lack of energy and still limit their daily rhythm because of some injury. The good news is that you can slow it down, increase the vitality and strength of your muscles and still gain health.
As sure as the benefits of physical exercise are the benefits of stretching. Several studies that have been done over time show that a well-done morning stretching session can give your body more energy and avoid pain at the end of the day after hours of work and restlessness.
The great advantage of stretching is anyone can start practicing as soon as possible, regardless of age. Gradually you will insert this activity into your routine and when you least expect it, it will be incorporated into your days.
Start slowly, five minutes a day when you get up and begin to feel the difference in your mood and flexibility.
Know also the main types of bodybuilding training.
If you already practice exercises regularly you should know that stretching is an important part of every activity series. Never start any type of exercise without stretching the body well before, preparing the muscles and protecting them from strains and injuries.
Stretching also helps in proper posture. Simple tasks such as sitting in the office chair, picking up a heavy package, holding a baby, or cleaning the floor can cause pain and discomfort if performed in the wrong way and without regard to proper posture.
Main advantages of stretching correctly:
. Feeling of increased disposition;
. Reduction of muscle tension;
. Increased movement of joints;
. Significant improvement of muscle coordination;
. It activates the blood circulation in several parts of the body, giving energy to the muscles, even helping in the recovery of lesions;
Preparation of the muscles before physical exercises and sports practice, avoiding muscular injuries;
Types of stretching
There are three types of stretching: static (traditional), dynamic and assisted (passive).
In the first case, you perform the sessions alone, positioning yourself in certain ways over a period of time. The worked areas are extended and the rest of the body is stopped.
Dynamic stretching is used to “loosen” muscles and stimulate them, helping to avoid injury. This type of stretching works the amplitude of the muscles, is ideal for those who practice running and promotes joint heating.
Passive stretching is done with the help of a personal trainer or other skilled person, helping you to perform the movements by applying the right strength and proper posture, applying only the necessary movements and respecting the limits of your body.
Stretching Tips and Techniques
The basic stretching movements are very similar, but before you practice these tips and feel self-doubt, talk to a physical education professional. It can help you feel more confident and confident to complete your daily series.
– Begin with the movement of the joints, turning heels and wrists. Then move your shoulders back and forth, and slowly lower your neck, lowering your head and lifting it on the other side. This helps to lengthen the cervical.
– Extend one of the arms forward and with another pull it, stretching it to the side, above the chest. Repeat with the other arm.
Put your folded arm over your head and hold it with your other hand by the elbow. Repeat with the other arm.
– Hold one of the feet against the buttocks wait. Repeat the same with the other foot.
– Stretch your arms against a wall as if you were pushing it. Do not force yourself. Take one leg back and repeat the process with the other leg. Notice the stretching muscles.
– Do not jump or jerk. Keep your concentration on the movements and the correct posture.
– Stretching can not cause pain. Respect your limits.
– Remember to hold each position for at least 30 seconds. Have a watch nearby. Walls that have a second hand (and make a distinctive noise) will help you tell the correct time.
– Breathing is also part of your stretching session. Correct breathing is critical and assists in oxygenating the body during movements.
Stretching at work
Sitting for hours on end is not a good idea for your body. The natural curvature of the spine is impaired and the feeling of tiredness is very evident. That is why it is important to include stretching also in your work routine.
– Stretch arms and legs, making small breaks and make it a habit, a routine. Exit to relax, breathe and stretch a little, releasing all the tensions. When you return, you are likely to feel much more willing to continue the day with full force.
– Set an alarm: Set your computer or cell phone to warn when it’s time to breathe and stretch. Do not be embarrassed to take a break – even if very quick – to relax your muscles.
– You probably do not have the space or time to do a lengthy session, so include the right moves in your natural work. Stretching to pick up an object, getting up from the chair to get a document or print, pulling away a little and folding your body on your knees, still sitting … are simple attitudes that will bring more mood and disposition to you, in addition to benefit your whole body.
Include stretching in your routine and feel the benefits in your life, disposition and health!