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When you go to the gym on a Thursday morning, you probably do not think about these easy warm-up exercises to allow you to concentrate on the main exercises and quickly finish your workout to plan your weekend. . But here is bad news for you! The sessions you missed or are waiting to jump are actually the game changers. Each gym instructor or trainer will tell you to do a minimum of 30 seconds of muscle stretching, which can go up to 30 minutes. to a maximum of 3-5 minutes of general stretching.
What are stretching exercises? are those that include deliberate lengthening of the muscles to improve joint movement, muscle flexibility, and decreased muscle pain.
A study entitled "Stretching Before and After Exercise: Effect on Muscle Pain and Risk of Injury", published in the "Journal of Athletic Training ," concludes: The Data on stretching and muscle pain indicate that on average, individuals will observe a reduction in pain of less than 2 mm on a 100 mm scale for 72 hours after exercise.
Why are they important?
"The stretching exercises are made to warm up and cool down too. During an exercise session, there are chances of lactic acid buildup or more. To avoid this as well as to avoid delayed muscle sourness, we recommend warm up sessions. They help to improve blood circulation before the activity. And after the activity, they help relax the muscles, "said Pooja Udeshi sports nutritionist, Kokilaben Dhirubhai Ambani Hospital and Institute of Medical Research. These stretches can include hamstring stretching, calf muscle stretching, bicep stretching, upper body stretching, and so on.
The type of stretching that can be most beneficial to you varies from one person to the other. Therefore, it is advisable to perform them under the supervision of an expert.
A study entitled "CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION", published in the International Journal of Sports Physiotherapy observes: is a common activity used by athletes, seniors, rehabilitation patients and anyone participating in a fitness program. While the benefits of stretching are known, the controversy remains on the best kind of stretch for a particular goal or outcome.
References:
Andersen, JC (2005) Stretching Before and After Exercise: Effect on Muscle Pain and Risk of Injury Journal of Athletic Training, 40 (3), 218-220
Page, P. (2012) CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION International journal of sports physiotherapy, 7 (1), 109-119
Source of the picture: Shutterstock
Published: 19 July 2018 10:16
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