Stretching - what is it? Types of stretching and exercises. Stretching. Description, methods

The New Year's holiday marathon has come to an end, and now is the latest time when all of us should remember about training in order to meet spring without worrying about a few extra "winter" kilograms. When on the street, running is contraindicated for almost everyone, except for longtime adherents of sports, and for long workouts in the gym, most simply do not have enough energy. There is a way out - and this is stretching.

The English word stretching means "stretching". Our muscles, made up of fibers that contract under load, have a unique property - elasticity. Stretching is a special kind aimed at slow, systematic stretching of the ligaments and muscles of the arms, back, legs. It works effectively to maintain their elasticity and flexibility. And stretching allows you to extremely quickly return the shape of flabby and not working muscles for a long time, this is an excellent tool to bring the body into good shape after the holidays and prepare it for further sports loads.

Stretching is one of the most popular sports in the world. The secret of the unprecedented demand among phytonyash, dancers and fans of "iron" is easy to explain: stretching can be effectively used in the right whole by both beginners and those who have been in trend for a long time. It is also important that this gymnastics has no age restrictions at all.

Stretching is mainly associated with stretching and increasing flexibility, but it is also used as a “hitch” after an active workout: the purpose of these exercises is to restore breathing, relieve tension from tired muscles and reduce pain after intense training. As a nice bonus when doing stretching, you will get healthy joints that are less prone to dislocations and muscles without sprains, as well as perfect posture due to the high-quality study of the muscles of the whole body. Few people know that, in addition, stretching improves the movement of blood and lymph in the body, which helps to effectively fight body fat and also relieves pain due to nervous tension or stress. Many doctors are convinced of the benefits of stretching as a prevention of premature aging of the joints and hypokinesia, and some of the stretching exercises are recommended for women who are having a hard and painful period.


Following a competent approach to training and a few important rules for stretching muscles, you will feel the result much faster and without compromising health:

1. For some reason, there is an opinion in the sports world that stretching for both beginners and those who improve their skills is something that always accompanies pain. This is not true. Stretching exercises, if you do them slowly, with a gradual increase in muscle stretching, cause pleasant sensations, in extreme cases - slight discomfort. Everything else is a mockery and stress for the body. Remember, in this case, moderation is a must.
2. Regularity is your best friend for athletic performance, but this applies especially to stretching. Indeed, muscles lose their ability to stretch and elasticity much faster than tone and volume. Remember: effective stretching should occur through the regularity of training, and not due to the intensity and complexity of the exercises performed several times a month. A visible stable result will appear only in the first case.
3. A smooth approach means that you should eliminate "jerking" when performing exercises. This way you reduce the risk of muscle injury.
4. Proper breathing is the foundation of the basics in stretching. It should be deep, slow, even. If you feel short of breath - restore your breath and only after that continue to do the exercises.
5. You will feel an absolutely amazing effect from classes if, when stretching, you focus on the part of the body that you are working on at the moment. This is actually quite difficult, and at first you will stray, now and then distracted by other thoughts. The secret of this advice is simple: concentration contributes, on the one hand, to the maximum work of muscles and ligaments, and on the other hand, to complete relaxation of the nervous system. That is why a particularly pleasant bonus of stretching, in contrast to more aggressive, hard workouts, is a feeling of relaxation and rest immediately after the end of classes.

There are several types of stretching:

Static stretching is an exercise during which you should linger in a static position for 20-30 seconds, in which the muscle group you need stretches as much as possible. At the same time, at the end of the 30-second fixation, the discomfort must pass or quickly fade. There are two ways to perform this type of stretch. First: you fix the position of the body in a given position, as a result of which a certain muscle group is stretched (this is soft stretching). The second method includes three phases: first, the muscles experience tension, then relaxation, after which you begin to gradually stretch them. Static stretching is primarily aimed at increasing the overall tone of the muscles, relaxing them in places of “clamps”, improving posture and combating salt deposition.

Dynamic stretching is an exercise associated with wide, amplitude, swing and energetic movements. It is this type of stretching that gives the most noticeable results in the form of muscle pumping and giving them a beautiful relief. Dynamic stretching is great for warming up muscles, for a hitch after physical exertion, improving blood circulation in the body and brain, for reducing cellulite and fat in the most problematic areas: hips, waist,

Passive stretching is one in which the muscles are stretched mainly due to the efforts of the partner, that is, under the influence of an external load.

Stretching is one of the most underrated forms of fitness. It is most often associated with simple exercises such as "leaning forward and touching your toes with your hands", so its value is often underestimated, depriving yourself of the benefits of such a warm-up.

In the process of growth and aging, changes occur in muscle tissues. Incorporating stretching into your regular workout schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.

In addition, stretching helps to achieve:

• Increase joint flexibility
• Improved circulation in muscles and joints targeted by stretching exercises
• Increased energy levels as increased blood flow brings in more oxygen and glycogen
• Improvements in motor coordination
• Increases in speed and strength

There are seven different types of stretching exercises, and although some of them overlap and some are part of the standard workout routine, they are nothing new, but it's best to take a closer look at them and figure out what they do.

Leg swings to the side, a typical element of active stretching

In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (primary movers). To hold the body in the desired position, the agonist muscle groups have to tighten, while the antagonist muscles begin to stretch. For example, a stance characteristic of martial arts in the position of a side kick promotes stretching of the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during impact.

The effect of active stretching is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position needs to be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10-15 seconds.

Active stretching is widely used in yoga. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.

Passive stretching

An example of passive stretching is the well-known twine

Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of an external force (with the help of a partner). If training is performed without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.

An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Research has shown that passive stretching is ideal for muscle recovery from injury, as it is done gradually and requires some time for each position.

Static stretching

Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions that require tension, but do not cause discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regularly performed warm-up in various sports, since the body is not subjected to extreme stress during static stretching. This has led to the misconception that stretching should be done during the warm-up to prevent sports injuries and that stretching improves athletic performance.

In 2013, three unrelated research projects addressed this issue from different perspectives. In the first study, published in the Scandinavian Journal of Medicine & Science in Sports, it was found that the inclusion of static stretching in the warm-up complex reduces muscle performance and causes instability in their work, which can lead to an increase in injury rather than reducing it.

A second study published in the Journal of Strength & Conditioning Research found that static stretching performed as part of a warm-up resulted in an immediate reduction in muscle performance. These findings were supported by a third study published in the same journal, which found that the long-term benefits of pre-workout static stretching exercises were marginal at best.

Isometric stretching

An example of isometric stretching: "pushing the wall"

Isometric stretching is a type of stretching that involves the resistance of muscle groups caused by isometric contractions of the stretched muscles. Examples of isometric stretching: “pushing the wall” to warm up the calf muscles, bending forward with your foot on the bar and trying to reach your knee with your head, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.

There is some evidence that isometric stretching performed over a long period of time contributes to the development of muscle hypertrophy (increase in volume). This is due to the fact that in this type of stretching, the resistance of muscle fibers is involved.

Dynamic stretching

In dynamic stretching, weak swings are used, with the help of which the body and limbs perform a full range of movements. Since dynamic stretching increases the speed of the exercise gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.

For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching improves performance in sprinters and other hard-training athletes.

Program for dynamic stretching from the site darebee.com (Clickable picture)

Dynamic stretching training program

Another study published in 2012 in the Journal of Sports Science and Medicine compared the benefits of dynamic versus static stretching for high-intensity athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that the best results can be achieved by composing a mixed warm-up complex.

Ballistic stretching

Ballistic stretching is a type of stretching that uses jumping and jerky movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.

Ballistic stretching exercises should not be started without an adequate warm-up, as they push your body out of your comfort zone. The use of ballistic stretching as a warm-up is unacceptable. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts in order to increase the comfortable range of motion and increase the flexibility of the body.

Research on ballistic exercises shows that when performed after a core workout or as a stand-alone workout, they help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.

PNF stretching

PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide a significant increase in flexibility.

A study published in the journal Animal Science found that post-moderate-intensity stretching (including PNF stretching) helped to stimulate muscle growth, resulting in increased strength and muscle size.

As for the warm-up complexes, PNF-stretching is more suitable for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This makes it possible to achieve an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenic inhibition, reciprocal inhibition, stress relief, and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.

When is stretching necessary?

If you use stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be practiced as an independent training complex, performed on a specially allocated day.

The bottom line is that stretching is definitely needed and will always help to achieve better results, but you should carefully choose when to do it and what kind of stretching to prefer. Nobody forbids you to do various stretching exercises, and not just stick to one particular type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.

Be sure to read about it

Origin of the term stretching"has English roots. This is a special kind of aerobics, where all attention is focused on elasticity and flexibility of the body, stretching the muscles. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary preparation of a person. Classes can be completely independent, or they can be an additional load to the main system of aerobics or fitness exercises.

Regardless of age or body flexibility, such exercises are suitable for everyone. The best result is achieved only if they are performed daily.

First of all, you need to understand what you want to get from these classes:

• Stimulate blood circulation, lymph circulation;
• relieve pain caused by tension of the nervous system and stress;
• slow down the aging of the body;
• maintain the elasticity of the muscle mass of the body;
• reduce mental stress.

It is worth understanding what this type of aerobics is, what its benefits are, why they do stretching, what results a person can expect if they perform exercises regularly.

From all of the above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Trainings are spontaneous, as a separate full-fledged complex, and additional, as an addition to the developed exercises. Relatively speaking, each of us, who at least once tried to sit on the twine, was engaged in stretching. An important element of this type of exercise is stretching the muscles of the legs.

In addition to the fact that this kind of aerobics helps an excellent workout for the muscles of the back, arms, neck, and in general the upper body. Constant stretching exercises help the joints and muscles on the body not to lose mobility, and, importantly, slow down their aging process.

Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and health-improving gymnastics. This type of discipline makes it possible to alternately relax and tighten muscle tissue, and this helps the quick processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

It is also an important fact that the type of aerobics in question provides all women with the opportunity to be slim and beautiful. With regular workouts in the gym, at some point, you will notice that all the excess body fat is almost gone, and the size of the muscle mass has increased. The relief of the muscles creates a visual impression that the body has become larger. An additional benefit of stretching is the fact that the muscles do not grow in breadth, despite their regular stretching. The result of constant exercises is a magnificent figure - a beautiful body, charming curves, an ideal waist.

The Benefits of Exercise

A set of training for flexibility and stretching will give a person:

• improved self-esteem, good mood, a sense of comfort and inner satisfaction;
• will help eliminate pain, tension at different points based on the elimination of muscle and nerve blocks;
• activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps to eliminate chronic ailments and prevent such problems as thrombosis, atherosclerosis, etc.;
• will return the body's natural flexibility and help rejuvenate the body;
• harmony, will always be majestic and direct;
• classes help to work out all muscle groups, including those that are not involved during visits to the gym.

Stretching classes will be appropriate at any time of the day, including between strength training. In just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or put your head on your knees. There are no limits to the improvement of abilities, so with the passage of time and regular exercise, the amazing secrets of yogis can become available to you.

Nuances and specifics

There are several varieties of stretching, so it’s easy to choose the one that is right for you, depending on your preferences and complexity.

Power gymnastics- stretching and muscle strength exercises. Such classes are great for those who have dealt with systematic stretching.

Aerostretching– stretching and elasticity classes based on canvases in the air. Exercises are not suitable for beginners, as there is a high risk of damage and injury. This type of stretching is suitable for those who already have basic training after classical aerobics.

Beginners should be careful, work gradually. It is unacceptable to demand maximum results from the body in a short period of time, since large loads can greatly harm the muscles of the body. Beginners, as a rule, begin their work with simple exercises, maintaining each of them no more than 15-20 seconds.

Basic rules for beginners:

• Properly set breathing. You can not delay or accelerate inhalations or exhalations. Throughout the complex, you need to breathe rhythmically and measuredly. You can breathe deeply during a break between racks;
• stretching workouts are practiced after aerobics, gymnastics, physical activity. This is what provides the required blood flow to the muscle mass and increases their elasticity;
• after exercise, you need to relax your muscles, do not take on hard work, exclude strength exercises, since you can earn an overstrain of the body;
• stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.

Minor pain should not be scary. There is a concept of "pleasant" pain impulses in the muscles, and "dangerous" symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from the other after he begins training.

A set of exercises

Training sessions are held in several stages:

1. The obligatory phase is strength manipulation or warm-up: in this way, a person warms up his muscles in order to avoid damage.
2. The system of exercises for body flexibility -, inclinations, etc.
3. A set of stretching exercises that are best done with a partner.
4. Muscle relaxation exercises.

The effectiveness of the exercises becomes apparent after a few workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, exercises for ballet stretching can be introduced - this will make it possible to achieve more significant progress. Classes can be held with music. Musical accompaniment is an individual choice of a person. Everything fits: light pop, relaxing ambient, jazz and more. Now there are a number of web sites where all kinds of melodies for fitness, gymnastics, aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically strain the stretched muscles of the body. At the very beginning of the course, it is preferable to work with an experienced trainer in the field of stretching aerobics.

Contraindications

It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbations. Also, do not do exercises for those who have serious diseases of the cardiovascular system, thrombosis, hernia, arthritis, osteoporosis. Do not train with fever, flu, symptoms of any inflammatory processes or infectious diseases.

Stretching is a system of exercises, the main purpose of which is to stretch the ligaments and muscles, as well as increase the flexibility of the body. The name of this fitness area is borrowed from English: the word Stretch in Russian means “elasticity, stretching”.

Contrary to popular belief, stretching is not just an opportunity to sit on the splits. There are a large number of exercises aimed at stretching the muscles of the neck, arms, back, legs, as well as techniques aimed at increasing the plasticity of the joints and stretching the deep muscles. Stretching is an integral part of the health-improving gymnastics complex, is included in the anti-cellulite program, and besides, it is necessarily used during the preparation of athletes in many sports.

During exercise, short-term muscle tension alternates with relaxation. Due to this, it becomes possible to relieve excessive tension from the muscles, restore strength and relax in a matter of minutes. An important point is that when changing the intensity of loads and using various types of stretch marks and their combination, almost all muscle groups are involved in the process.

A significant advantage of stretching is its proximity to natural movements. Think about it: when we wake up from sleep, there is nothing more pleasant than a good stretch. It is also nice to do this after a long sedentary work: when we stretch, drowsiness and fatigue leave our body! By stimulating the work of muscles during stretching, stretching exercises improve joint mobility, increase the elasticity of tendons and ligaments.

Benefits of stretching

Besides:
with regular training aimed at stretching the muscles, they (muscles) retain their elasticity, are qualitatively supplied with nutrients and blood;
stretching exercises are an effective means of reducing mental stress;
Stretching helps to improve posture by improving the condition of the muscular system), but it will also give you a feeling of flexibility, harmony;
stretching is the main part of training aimed at reducing pain during menstruation;
this type of load is effective in the fight against salt deposits, serves as an excellent means of preventing the development of osteoporosis and hypokinesia (due to premature decalcification and aging of the bones).

Rules to be observed during stretching:
1. Before you start stretching the muscles, you must definitely warm up. The best option: for 10 minutes to work out intense aerobic exercise (jumping, running, dancing, exercise bike).
2. When stretching, strictly observe a certain limit inherent in you. You should be accompanied by a feeling of relaxation, and the sensations should be exceptionally pleasant. If you feel pain, it means that the range of motion exceeds the norm for you. That is, the rule is as follows: it is better to “under-tighten” than to pull too hard.
3. In no case do not spring, it is better to do "holds".
4. The duration of each stretch pose should be between 10 and 30 seconds. During this time, any, even a small tension, should disappear. If the tension is not relieved (this happens when the stretch is too strong), in order to achieve the desired pleasant sensation, it is required to loosen the stretch.
5. Maintain a stable position while exercising.
6. When you do any exercise, try to focus your attention on the part of the body that is being stretched. This will help you feel better.
7. The optimal time to exercise is immediately after walking or some other form of aerobic exercise, ie. after loading. In addition, since stretching has the ability to relieve excessive muscle tension, it can be used to improve well-being and improve mood.
8. When you do the stretching exercise, remember to breathe properly. An indispensable condition: do not hold your breath, but do not rush to exhale. It is best to breathe at a normal pace, calmly, and during the break between exercises, you can take a deep breath and exhale completely.
9. Anyone who is allowed by doctors to do general physical training can do stretching.

Types of stretching

slow stretching - a great option for warming up, they are done at an extremely slow pace. With the help of slow stretching, you can achieve stretching of the muscles to the maximum possible length.

Pair stretching performed with a partner who acts as a counter to the stretch.

Dynamic stretching - these are smooth (by no means sharp) slow springy movements. Finishing the exercises, it is necessary to linger for a few seconds at the highest point of stretching.

Ballistic stretching (in other words - mahi) is an active type of load. It involves swinging legs and arms, as well as flexion and extension of the torso with great amplitude and speed. With ballistic stretching, certain muscle groups are lengthened for a short time. Their lengthening continues as long as the flexion or swing lasts, while the speed of stretching corresponds to the speed of the bends or swings.

What to look out for

You can practice at any time of the day, choose the most convenient for you.

Stretching will bring tangible results only if it is combined with other types of physical activity. Stretching exercises can be done after morning exercises.

For those who have not been involved in physical education and for whom stretching exercises are not easy, you should start with two or three repetitions of each exercise, while maintaining the pose should be no longer than three to five seconds. As training increases, bring the number of repetitions in one lesson of each exercise to ten, while the duration of holding the pose should be up to 15 seconds. The maximum duration of one workout is 30 minutes. In general, you should listen more carefully to your own feelings and independently select the number of repetitions of a particular exercise and the duration of the workout, depending on your mood and well-being.

Most importantly: training should be regular and cause positive emotions!

If you have been stretching, Leave a review about your successes.

Hello, friends. Probably many of you have seen sports broadcasts and videos of women doing stretching exercises. Most of these may seem like overkill, but the truth is that stretching, also known as stretching or stretching, is a very important part of everyone's muscle and body health.

Stretching is a series of exercises to stretch the muscles, tendons, and surrounding tissues. Stretching before exercise protects against injury and helps prepare the muscles. Stretching regularly is a good idea to relax your muscles and make them more elastic and your body more free to move.

Muscle Stretching: Key Benefits

Stretches muscle tissue, making it more elastic and durable.

Helps improve core muscles.

Improves the condition of muscles, tendons and the connection between them and the nervous system.

Relieves tension in the joints.

Protects against injury during exercise.

Accelerates the process of muscle recovery due to a better intake of nutrients.

Helps with injuries and immobilization.

Increases space for muscle growth.

Removes lactic acid and prevents muscle soreness.

Helps correct body posture, since most body problems (joints, ligaments, and the rest) are associated with tension in some muscles and insufficient strength in others.

• When to stretch

The answer to this question depends on the choice and purpose. If you're stretching before your workout, you can combine it with a 5-minute run. This will warm up your body and prepare your muscles for the upcoming workout. Stretching is especially important before heavy weight training where there is a high risk of injury.

Stretching during your workout will help ease the flow of fluids and nutrients into your muscles and relieve stress, so you'll get better results with muscle effort.

It's a good idea to stretch after your workout as well, so you relax your body and release the excess tension and tightness that your muscles have from your workout. Such stretching improves the recruitment of quality muscle tissue, removes accumulated lactic acid and helps to restore muscles.

An important point for stretching is the morning after sleep. Once your body is in a long sleep, it needs to move.

• Types of stretching

static- known as passive, this type is performed with slow movements. Muscle stretching occurs within 15-30 seconds. After you reach the final point, stay there for half a minute and slowly return to the starting position.

This option creates more elastic surrounding tissues allowing the underlying muscle to grow more freely. You increase not only the range of motion, but also improve the functional parameters of the body.

active or dynamic- stretching, requiring movement without delay and inhibition. Tilts forward and backward, to the sides and much more. This type is performed to stretch and improve the flexibility of tendons and other nearby tissues.

It is important not to overdo the exercises for active stretching. When you feel tired, the muscle will lose its elasticity and prevent stretching. You can use this type of stretch to warm up before your workout.

Ballistic stretch- This type is used rarely and with caution. In this case, additional stretches are added to the end point, you kind of overcome the current limits of the body. Such stretching can damage the fabric and should not be excessive.

For example, before running, it is useful to apply dynamic stretching, and after running, for a speedy recovery, use static stretching.

Many people neglect stretching, including myself, but when I began to actively engage in cyclic sports, I gradually got involved in this process. Although, those who practice yoga or Pilates are constantly faced with stretching elements.

What are the disadvantages of stretching, I heard somewhere that if you actively stretch, then the muscles will lose their elasticity over time, weaken and become flabby. But I do not believe in it, too far-fetched theory.

Another of the minuses can be said that regularity is needed in stretching. And if, for example, I do not stretch for a week, then the muscles become less elastic and stretching is more difficult than with regular stretching. Even the volume and strength in the muscles, if not exercised, can last for several weeks. from which it is necessary to draw a conclusion about the regularity.

I can say that almost all stretching exercises for different muscle groups come from yoga, so you can safely start doing yoga, and over time your body will acquire the flexibility you are striving for.

Go in for sports, enjoy life, do not get sick. Good luck friends!