Introduction:
For many years there has been controversy surrounding whether to stretch before or after exercising. Many times we have been made to stretch excessively before and after high intensity exercise and this can backfire.
Today I'll explain the basics of warming up and stretching and how to optimize results.
Warming up with Active Stretching
Why is warming up important?
When you start your training, your
muscles and joints are in a resting or "cold" state. Jumping straight into intense physical activity in this state could increase the risk of injury and limit performance.
This is where the warm-up comes into play, specifically active stretching.
What are active stretches?
Active stretches involve controlled movement of muscles and joints through their full range of motion. These stretches not only gradually increase the flexibility and temperature of your muscles, but also improve blood circulation and neuromuscular response. This means that your muscles are better prepared to perform intense movements and avoid injury.
During the warm-up, active stretching helps increase flexibility and mobility, which can improve your performance and reduce the likelihood of strains or strains when performing any sport.
Passive stretching - Post training
After completing your exercise routine, it's important not to overlook the cool down and recovery phase. Passive post-workout stretches are an essential part of this process.
What are passive stretches?
In contrast to active stretches, passive stretches involve holding a stretch position without active effort on the part of the antagonist muscles. In other words, you stretch without using muscle strength to maintain the position.
Why after the shower?
Taking a shower after exercise can be beneficial for your passive stretches. The hot water in the shower helps to relax the muscles, which makes it even easier to stretch the muscle tissues. This means you can achieve greater range in your stretches and release tension built up during your workout.
How to perform the post-workout stretches:
Stretch the whole body:If you have time make sure you work all the major muscle groups to maintain a balance in your body.
Static stretches:Hold each stretch for at least 20-30 seconds, breathing deeply to relax your muscles.
Do not force:Never push yourself too hard in your stretches. It should be a gradual and comfortable process.
Listen to your body:If you feel pain or intense discomfort, stop immediately.
Repetitions:With one repetition per muscle group, you can stretch and relax the muscles. You can stretch 2 times each muscle group for more optimal results.
In short, combining active stretching in your warm-up with passive stretching after sport improves exercise performance. This approach not only reduces the risk of injury, but also promotes greater flexibility and muscle comfort. So, the next time you get ready to work out, don't forget to warm up properly and spend time stretching your muscles both before and after your exercise routine.
I hope you enjoyed this blog post,
We look forward to seeing you at the next one!
"Always on Point",
PhysioPoint
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