Stretching is the starting point for playing sports or exercising effectively because good stretching helps prevent muscle fiber tearing and reduces injury. Normally, we stretch different muscles during the warm-up and cool-down periods.
Therefore, every time we play sports or exercise, we should stretch our muscles regularly to make playing sports or exercising more effective.
In our muscle tendons, there are tiny springs embedded all over, which makes it highly flexible. The flexibility of movement will only occur when we exercise by should stretch our muscles the tendons and muscles first.
This is because stretching exercises help to increase the length of muscle fibers, make muscles more flexible, reduce muscle tension and give muscles a wider range of motion. The formats of stretching exercises that are often used are as follows:
- Static stretching, often used after exercise or play sports.
- Dynamic stretching, often used before exercise or play sports.
Therefore, stretching exercises are very important to prevent muscle or tendon injury. Since our muscles are used all the time every day, ยูฟ่าเบท it is recommend to perform stretching exercises regularly every day.
Stretch our muscles
- Take a deep, slow breath in and exhale completely.
- Do not stretch until it hurts. For example, when you stretch to the limit, you should stop. Do not continue until it hurts, because this will cause injury. We stretch to relax, not to cause injury.
- Stretch the muscles to the point where we can stretch them and hold the position for about 10-15 seconds for beginners and 15-30 seconds for those who have been doing it for a long time, then return to the original position.
- It is important to stretch before and after exercising.
- You should stretch your muscles by yourself or with a little help from others, so that you can identify the tightness and pain points and control them to stop.
- Never jerk or rock your body up and down while stretching.
Precautions for stretching exercises
- Do not stretch until it hurts. If it hurts, it means that you have stretched too much.
- Do not hold your breath while stretching. Breathe in and out normally and slowly.
- Do not rock, shake, or jerk your body while stretching because it may cause injury.
Should stretch our muscles before and after every workout is very beneficial. In addition to reducing injuries caused by exercise, it also helps relax muscles that have been tense throughout the day. It also helps with the connection of the nervous system to increase the efficiency of movement.