Stretching sessions are as important as strength training and cardio. The stretching of muscle fibers (the famous stretch-and-pull) helps to prepare the body for other physical activities, preventing injuries and releasing possible tensions.

Importance of stretching

The body needs to be fit for many aspects of life; that is, it requires strength, agility, flexibility, and mobility in balance to do your favorite sport and even more mundane tasks, such as bending down to pick up an object.

Thus, if our muscles are not stretched frequently, there is a great risk of weakening and even breaking them. elongation is important because it works on muscle and joint flexibility, improving the amplitude of body movements.

What are the benefits of stretching ?

The body needs to be fit for life; that is, it requires strength, agility, flexibility, and mobility in balance to do your favorite sport and even more mundane tasks, such as bending down to pick up an object.

Such skills, when well worked on throughout life, ensure that a person will be more independent when they reach old age. After all, who doesn't want to have vitality and health forever?

Read also: 4 ball exercises to tone your body

Stretching, therefore, works on muscle and joint flexibility, which improves the amplitude of body movements. In addition, there are other benefits behind the practice:

• It promotes relaxation and reduction of muscle tension;
• Reduction of stress generated by the daily routine;
• Improved proprioception (body awareness) and motor coordination;
• It optimizes the execution of the movements of other physical activities, such as running and weight training.
• It helps prevent back pain and muscle shortening that also cause discomfort.

Start before you get out of bed

No wonder animals stretch intuitively as soon as they wake up. We should do the same with simple stretches that help wake up the body for the movements of the day.

While still in bed, you can make circular movements with your fists, ankles, and give yourself a good stretch. Turn your neck from side to side, forward and backward.

Read also: 4 easy exercises to lose weight

There you go: if you do this for five minutes, focusing on the permanence and slowness of the movements, you will already feel a difference as soon as you stand up - it even helps fight morning laziness.

Types of stretching

• Static: These are stretches without movement. You stretch the muscles and remain in this position for some time (usually 20 to 30 seconds). If you stay for more than a minute, the stretching effect is relaxing, losing its function of preparing the muscle for the activity. Therefore, if you want to relax in the static positions, choose to do them after training.
• Dynamic: Knee lifts, arm and hip rotations, leg presses or leg presses are examples that work the entire body's range of motion. Like the static ones, they don't require much time to perform.
• Passive: is performed with accessories to enhance the results. elastic band, Pilates (Swiss) ball, and wooden handle are the most used. it can be done with the help of a professional or by yourself, as long as you are careful when performing the movements.
• Proprioceptive neuromuscular facilitation: involves the help of a second person who will hold the limb to stretch it for 20 to 30 seconds. This person's role is also to force the movement without hurting it, so that the stretching is optimized. Usually this type of technique is done after an intense workout, because it stretches the muscles and joints a lot and has a relaxing and invigorating effect. It is important to mention thatproprioceptive neuromuscular facilitation needs to be performed by a qualified professional who understands anatomy and biomechanics in order not to injure the body.

When to do it?

Stretching can and should be done daily and there are no contraindications, except if the individual has some physical limitation or an injury or inflammation condition.

If you go too long without stretching - more than two weeks, for example - the muscles start to shorten, compromising flexibility. In addition, this kind of problem can lead to other compensations, causing pain and overload in the joints and spine.

Read also: Benefits of walking 30 minutes every day

If you do it before the activity, try to combine static (stationary) stretching with dynamic stretching, especially if you are going to practice running or other high-intensity sports.

Yoga, Olympic gymnastics, Pilates, and stretching classes, for example, are excellent to include in your training program.

Frequently Asked Questions

Does stretching help me lose weight?

The question often arises: does stretching help you lose weight? The answer is yes, but the calorie burn depends on a number of factors - including weight and the amount of muscle. But in general, a 50-pound person burns about 85 calories performing a 30-minute stretching routine.

Is it suitable for everyone?

Stretching is indicated for both athletes and sedentary people, especially for those who have muscle shortening and lack of flexibility. However, it is important to point out that the practice is not recommended in the following cases:

• Bone fracture;
• Inflammation or infection in the body;
• Malaise;
• Hematomas or tissue trauma;
• Acute pain.

Stretching for pregnant women

Stretching the Back

1. Sit with your legs apart and bend one of them, bringing the foot into contact with the other thigh;
2. So lean to the side, stretching the side of your body for 30 seconds.
3. Then switch the leg and do the exercise for the other side.

Calf

1. Stand in front of a wall and point your toes forward. In this way, place your right foot 60 centimeters from the wall and your left foot close to the wall;
2. Don't forget to keep your shoulders and hips aligned;
3. Next, place your hands and forearms on the wall, so that your elbows are at the height and width of your shoulders;
4. Bend the left knee, moving it forward until it passes the left ankle line;
5. You will feel a stretch in your right calf. Keep your right heel on the floor;
6. Repeat with the left leg.

Read also: Pregnancy vs. running: Is it safe to run during pregnancy?

Cat and cow

1. Start in a four-stand position, with your knees hip-width apart and your hands shoulder-width apart;
2. Then inhale, raising the spine slightly and lowering the head towards the chest;
3. Then, exhale, lowering your waist and raising your head. Remember to keep the rhythm of your breathing;
4. Repeat 3 times for 1 minute in total.

Child's pose

1. Start in a four-stand position on the mat;
2. Inhale and, as you exhale, place your buttocks on your heels and lower your head toward the mat while leaning your chin against your chest;
3. So stand still with your forehead on the floor and your arms outstretched;
4. Take at least 5 deep, regular breaths.

Closed Angle Posture

1. Sit down and put the soles of your feet together. Let your knees spread to the sides and feel a stretch in your inner thighs;
2. You can gently press your elbows on the inner thighs to increase the stretch of the adductors;
3. To deepen the position, inhale and sit up, then exhale and articulate your hips as you bend forward, keeping your spine erect.

Stretching for hands and wrists

Extension of the wrist with the elbow extended

Extend your right arm out in front of you, palm up with your fingers pointing towards the floor. Then, with your left hand gently pull the fingers of your right hand towards your body. Switch sides and repeat.

Wrist Flexion

Extend your right arm out in front of you, but with your palm down and your fingers pointing toward the floor. Using your left hand, gently pull the fingers of your right hand toward your body. Switch sides and repeat.

Wrist extension with bent elbow

From a sitting position, bend your right elbow and place it on your right leg. With your right palm facing up (as if you were holding a bowl of soup), pull your fingers gently toward the floor with your left hand. Switch sides and repeat.

Finger abduction

Using your left hand, place your fingers between your index and middle fingers on your right hand and gently spread them apart. Then continue this sequence with each finger on your right hand, stretching the small muscles that connect the fingers. Switch hands and repeat.

Thumb extension

Start with the palm of your right hand facing up. Using your left hand, gently pull your thumb toward the floor. Switch sides and repeat.

Stretching to reduce back pain

1. Without hyperextending the posterior thigh, move your hands towards your feet and relax your body.
2. Standing up, lean your torso to the right and hold, then lean to the other side.
3. So, lie down on the floor, rotate your hips and lean your legs on the floor, keeping your back on the ground. Then, do it with the other side.
4. Then sit on the floor on your heels and lean forward, trying to reach the floor with your hands as far as you can.
5. Do this sequence twice, every day.

Stretching session care and tips

• Always seek help from a professional in the Physical Education a for correction and assistance in performing the prescribed stretches.
• Perform the stretches with awareness, control, and precision in order to perfect the movement and develop body awareness.
• Therefore, respect the number of sets, repetitions, and rest intervals for each specific stretch.
• Also, keep in mind your own body's flexibility limits during the progression of the range of motion. The important thing is to constantly evolve and not to accelerate this process unnecessarily.

Mistakes you are making when stretching

Stretching before warming up

"Stretching, by itself, is not capable of preparing the body for physical activities. It needs other complementary exercises," explains physical educator Meire Rodrigues.

Thus, according to the specialist, it does not promote an increase in heart rate, body temperature, and metabolic rate, which is essential to prepare the body for the most intense part of a workout.

"Thus, for a good, thorough pre-activity warm-up, it's recommended to include aerobics in conjunction," he adds.

Going beyond the pain threshold

So, it is normal to feel discomfort during the exercise, but in case of strong pain, you must stop the activity momentarily and seek professional help for diagnosis and, if necessary, recovery", guarantees the professional.

Staying in the same movement for a long time

Overloading the muscle fibers for more than one minute in the same position can compromise your performance. According to the manual of the American College of Sports Medicine, in the United States, it is correct to keep stretching the same muscle for approximately 25 seconds.

Not wearing the right footwear

Even though it is a low-impact activity, stretching needs the right accessories and clothing, and that includes gym shoes. Practicing the activity with improper shoes can harm not only the feet, but also the spine.

Read also: Mini band: The elastic band that strengthens muscles

Forget to breathe

Breathing correctly while stretching is essential to ensure good oxygenation while you perform the movements. Ideally, you should breathe in before and breathe out during the movement, as this helps you relax.

Vitat Programs - Stretching Exercises

Introduction to yoga

Click and learn more

Pilates at home

Click and learn more

Source: Rodrigo Marinho, physical educator and teacher at Fórmula Academia Brooklin, in São Paulo (SP).

Bianca Pichirilli - physical education major at the Federal University of São Carlos (UFSCAR).

Useful Links

Athletic Company