FOr most of the day, most of us find ourselves sitting at an office desk or in a car. Even when we are in motion, our actions are probably repetitive (say, walking slowly from the parking lot, or washing dishes). This pattern can create super tight muscles in everyday behavior. And if we do nothing to loosen them, over time, our bodies will become less agile.
This is where stretching comes in to reduce tension and stay flexible. Kenny Cruz, a certified personal trainer at Blink Fitness, says, “When stretching, you can focus on speed and make your body feel physically relaxed and relaxed.” “More specifically, stretching increases blood flow and flexibility.”
But not all stretches are created equal. Something is too easy to do, which leads to injury. Others are simply not very effective. Here’s how to make sure the time you spend on flexibility is used well with safe and effective movement.
First things first: Learn when to do dynamic or static stretches
Before doing a workout, you want to focus on dynamic stretching to keep your body moving so that it is equipped to deal with more strenuous workouts and intensity levels sooner or later. Think: Walking lungs and swinging legs, for example.
“The difference between dynamic and static stretching is that dynamic stretches are performed at a constant speed while static stretches are performed at a certain position,” says Cruz.
You should not do static stretching before a workout — since cold muscles are more likely to tear and static stretches can temporarily weaken them করা finding time for this later is a great way to increase your range of motion and flexibility. As a relief to those tight, sore, and tight muscles.
According to Cruz, the heel-to-butt stretch (targeting the quads and hip flexors) is a great example of what can be done in dynamic and static form, depending on how it is done.
For a dynamic approach, here are some cruise tips:
- Stand with your hips wide apart and tighten your core for balance. (Hold a wall if you need extra stability.)
- Bring your heel to the butt, grab the foot and bring the heel closer, then release the foot and return to the standing position. “Don’t hold your feet against your butt, but try to do this exercise at one speed without a break,” he says.
- Repeat 10 to 20 times in total.
The difference between the static method is that you hold the position for 15 to 30 seconds before repeating the extension to the other side.
Some stretches are better than others
Whether dynamic or static, not all stretches are equally effective in promoting greater flexibility. And many are easily carried too far – you can strain the muscles, which can lead to injury. Skip these four poses and switch to Cruise’s recommendations for a more rewarding extension rather than maximizing your effort and results.
1. Sit down and reach out
“In my opinion, one of the worst stretches is the seat-and-reach, where you sit with your legs straight in front of you and you reach to touch your toes, then hold it to stretch the hamstrings and lower back,” Cruz said. Says. This position can put pressure on your lower back and knees; It is common to be taken too far and injured. What’s more, it is not very effective in increasing flexibility.
Instead, Cruz advises releasing your lower back with a squat sprain: start sitting on the floor with your legs straight in front of you. Take your left foot and place it on the ground and outside your right knee. “Place your right elbow on the outside of your left leg, turn your chest, head and eyes to the left, and hold the posture for about a minute before releasing and repeating on the other side,” Cruz said.
2. Straight-leg hamstring stretch
Instead of trying to stretch your hamstrings, try to walk on your knees instead of going straight to the ground – which can overtake the muscles. “These are a good warm-up stretch for your legs,” says Cruz, especially before exercising as they offer a dynamic stretching facility.
Start by standing with your legs together and extend one leg by bending the knees. Hold it with both hands and pull it towards your chest until you feel a stretch in your glute, he says. Bring your legs down to walk forward, and then alternate the legs with each step, repeating this movement for 30 seconds.
“It will improve the mobility of the buttocks and increase flexibility in the glutes and hamstrings,” he said.
3. Help expand the peak
A simple arm and shoulder opener is a helpful pick stretch: To do this, place your hands behind your back when you grab a bar or pole, or ask a partner to pull your arms back to give you that extra encouragement. “If done incorrectly, you can put too much pressure on your shoulder and it can cause injury,” Cruz said.
This stretch needs to be done with someone who understands the mobility of body joints and is professionally trained to lend support (not just your gym friend).
If you do not have access to a specialist, use hand circles as a dynamic extension for the shoulder and arm muscles. “To perform an arm circle correctly, stand up straight and keep your legs shoulder-width apart, and then keep your arms at your side shoulder height so that you start moving the arms forward in a circular motion until you find a rhythm,” he said. Cruise.
A tip? Start with small circles and gradually increase, enlarging their range so that you can expand it completely without overdoing it. Aim for 30 seconds.
4. Hardler stretch
The hardler stretch যেখানে where you sit on the ground with one foot straight in front of you and the other bent behind you দেয় puts a lot of pressure on the knee, Cruz said.
“I like the 90-90 stretch, where you start on the ground (literally on a yoga mat) and place one foot forward with your knees and the lower leg resting on the ground at a 90-degree angle,” Cruz said. “Then place your other leg 90 degrees outside and place your knees and lower back at a 90-degree angle behind you, as you focus on keeping your back straight.”
Hold the position for 30 seconds on each side to loosen the hip muscles, twice in total. “Which is one of the toughest areas for many people,” he says. “The 90-90 stretch focuses on increasing flexibility between the hip flexors, adductor and abductor, as well as the psoas and periformis muscles.”
If the full 90-90 position is too difficult, start by stretching with the front leg and rest your other leg comfortably, Cruz says. Or use a yoga block to reduce the pressure on your back legs and practice until you get to a place where you don’t need any extra support.
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