Longitudinal stretching exercise method

I wonder if you have paid attention to stretching exercises in your daily life. In fact, stretching exercises are very important because they can help us achieve the best results in fitness. However, before doing these stretching exercises, we must also pay attention to and understand some of its advantages and disadvantages. This will help us achieve the best results and solve the impact of ineffectiveness.

1. The necessity and benefits of stretching

Stretching increases the flexibility of the body. Some people think that flexibility is something that only gymnasts need. Not really. People with stiff bodies and ligaments are easily injured during exercise and daily life. This is why the elderly are particularly prone to fractures. Stretching can make the coordination between muscles, ligaments and joints more gentle (this is really hard to describe!), reduce the possibility of joint and muscle injuries, and reduce the possibility of back problems. Sometimes after a day of hard work, you are prone to backache the next day. This is because you did not stretch in time. So after a day of hard work, you can spend 20 minutes stretching, which can relieve muscle soreness and keep your joints healthy. Stretching can actually be regarded as a kind of strength exercise, the most basic one, which makes the body feel soft and powerful.

2. Time

Basically, people who rarely exercise need to stretch about 3 times a week to maintain body flexibility. Each stretch takes 30 minutes. People who exercise a lot need to stretch 7 days a week, 2-3 times a day. It doesn't take that long. Repeat various stretching movements until the body feels flexible again.

Stretching is not part of warm-up. It is best to do it after warm-up because the muscles and joints are already in a state of eagerness. Stretching is most effective at this time and minimizes the possibility of injury. Stretching is most effective after exercise, but I still recommend stretching before and after exercise. You can divide the 30-minute or 20-minute stretching into two 10-minute stretches. In this way, you can complete a perfect workout.

3. Disadvantages

I won't say much about this, I believe everyone who does exercise knows that it is easy to get muscle soreness, the knees are particularly prone to injury (I will mention the disadvantages of over-stretching later), muscles are also easily strained, and there are a lot of problems.

If you stretch too much, the possibility of injury will be even greater. So you can't overdo anything, even stretching to prevent injury can't be excessive, otherwise you will get hurt. And the body will lose the sensitivity of many senses due to excessive flexibility.

No matter who you are, you should pay special attention to the common sense of these stretching exercises, because in this way we can better help ourselves and relieve physical fatigue and other problems. At the same time, we also hope that everyone can pay attention to these stretching exercises in daily life, which will have a good effect on physical exercise and health care.