Improve your flexibility and boost your athletic performance with dynamic stretching. Find out how in our complete guide! The importance of stretching is a controversial and difficult topic for many sports enthusiasts. There are those who consider it fundamental, there are those who once finished the exercise just want to jump in the shower and skip this phase of the training. The Benefits of Dynamic Stretching: A Complete Guide:
The benefits of stretching: why do we need to stretch?
Why do we need to stretch? The Benefits of Dynamic Stretching:
If done well and without exaggerating, among the various benefits we can derive from an activity such as stretching we can mention:
- improved coordination;
- relaxation of muscle tension;
- reduction of accidents;
- increased flexibility and elasticity;
- improved posture;
- positive effects on post-workout recovery;
Improvement of blood circulation
When to stretch
Should stretching be done every day? Commonly, it is thought that stretching should be performed at the end of a sports session to avoid future Muscle pain that usually accompanies us
The following day. This is certainly true, but we must not forget that it would be advisable to dedicate a small stretching session (intended more properly as joint mobility) even before starting training.
The ideal would be to structure a sports session in the following way:
- short aerobic warm-up;
- stretching to prepare the muscles;
- actual training;
- Cool down and final stretching.
Static stretching and dynamic stretching
We have therefore found that it is important to stretch both before and after training. Doubts have been raised about the usefulness of static stretching performed before physical activity. According to some, it would in fact affect performance. However, several studies have concluded that the cost-benefit ratio is still in favour of stretching in terms of improving range of motion and reducing the risk of injury.
Dynamic stretching is very important and brings various benefits: it improves and increases the range of motion of the limbs, increases body temperature, speeds up the conduction of nerve impulses, accelerates energy production and prepares the body for athletic activity.
We can compare static stretching to yoga which allows our body to relax. Dynamic stretching, on the other hand, excites the body, preparing it for physical performance. The ideal is to combine short static stretching positions to be held for no more than 6 seconds with more prolonged dynamic stretching exercises to be performed in sequence for the muscle sectors involved in sports performance.
But can stretching, in addition to being preparatory and complementary to other disciplines, lead to concrete results? One of the objectives that we often want to achieve is maximum mobility. In practical terms, whether for personal whim, training or for some sporting discipline, you often want to get to do the splits.
The split
The so-called split is a position assumed by the human body in which the legs are aligned in opposite directions, ideally forming an angle of 180°. Its execution requires, in particular, great flexibility of muscles such as the hip flexors, quadriceps and hamstrings. It increases flexibility, improves circulation, prevents back pain, and even stomach pain. Furthermore, it intensifies the muscle tone of the legs, strengthens the ankles and improves balance.
Stretch before running
By now everyone should know that warming up before running is essential, whether it’s for a race or a routine training session. Stretching before running has many benefits: it prepares the body for training, increases the flexibility of the joints, increases the body temperature by warming up the muscles and, last but not least, gives a boost to the metabolism by accelerating the supply of energy to the muscles. A short warm-up routine with dynamic stretching can wake up your muscles. After the run, however, a static stretching routine starts recovery
Stretching Tips
The final advice I can give you are:
- think about relaxing (help yourself by creating a harmonious environment free from annoying noises) and concentrate on breathing;
- to perform exercises that require balance do not hesitate to seek support;
- during the stretching exercise do not exceed the pain threshold;
- Avoid unnecessary antagonisms: everyone has their own limits and it is right to respect them while trying to improve.
- If you don’t train with complete workouts but dedicate yourself to ,or the advice is to follow this video
After understanding the importance of stretching, are you ready to get started? Watch this complete stretching video:
Can you grow taller with stretching?
One last curiosity! Do you know that many people try to grow taller by stretching? It is often difficult to accept one’s height and one tries to gain even just a few centimetres with all the means available.
In Italy the average height is approximately 174.5 cm for males and 162.5 cm for females. Feeling short is a very common discomfort, but is it possible to grow taller with stretching?
read also: HERBALIFE DIET: Everything you need to know
