A importância dos alongamentos

Stretching is a necessity!!!

The importance of stretching is so important for those who practice sports, as well as for those who spend the day sitting at a desk in front of the computer.

In this article, we write about: what they are, their main benefits, when to stretch, which mistakes to avoid, and still some examples of stretching. All so that you can decrease muscle tone, reduce tension, inhibit neuromuscular stimulation and increase your feeling of well-being and relaxation.

What are stretches?

These are exercises  that aim to increase muscle flexibility, promote the stretching of muscle fibers, with a view to increasing their length. The main effect of stretching is to increase flexibility, which is the greatest possible range of motion for a particular joint.

The more elongated a muscle, the greater the movement of the joint commanded by that muscle and, therefore, the greater its flexibility. Stretching achieves this result by increasing the temperature of the musculature and by producing small distensions in the layer of connective tissue covering the muscles.

Main benefits:

- Prevention and reduction of muscle injuries;

- Increased flexibility;

- Improves quality of life;

Similar to what happens when we practice physical exercise, in which the results are visible when practiced continuously, the benefits of stretching are also felt in the medium and long term.

If you're not a sportsman, stretching your muscles during the day will always be beneficial to alleviate accumulated tensions (physical or emotional).

Tip: From a neuromuscular point of view, you should stretch your muscles before going to bed, as it is during sleep that the body regenerates, so the impact will be more profound.

When should we stretch?

If the goal is to improve range of motion, it is always more beneficial to stretch the muscles when they are already warm, as they will be more malleable and thus reduce the possibility of injury, making it possible to achieve a deeper range of motion.

When should I not stretch?

- In case of injury in any area close to the elongated area;

- In pre and post parturition situation;

- In case of osteoporosis;

- In case of joint instability (ligament hyperlaxidity);

- In case of neuromuscular diseases that do not allow adequate control and reduced sensation of movement;

What mistakes to avoid?

The big risk and main mistake to avoid is this one, that of avoiding stretching, as the risks to the body are evident, such as:

- The increase in tensions;

- Lack of flexibility (which may in the medium/long term cause imbalances);

- Damaging damage to the proper functioning of the body and nervous system;

Other errors that we need to be aware of are:

- Avoid general stretching if there are specific discrepancies in certain areas of the body;

- In the case of recent injuries, for example, the stretch may need to be gentler;

- Pay attention to possible poor positioning of the joint;

- Short stretching time, often less than 30 seconds

Examples of stretching:

We couldn't finish without leaving you with some stretching exercises that you can introduce in your daily training or break from work, in order to counteract the bad postures you acquire when sitting for a long time.

- Chest and shoulder stretch:

Standing, clasps your hands behind your back and moves your arms up, stretching your chest and the front of your shoulder.

- Stretching (posterior) of the shoulders:

Standing, crosses one arm in front of the torso and with the help of the other, pulls it towards the chest.

Then repeat the exercise with the other arm.

- Stretching the triceps:

Keeping your spine straight, bend your arm back and down toward your back, and gently pull your elbow toward the midline of your body.

Then repeat the exercise with the other arm.

- Back stretch:

Extend your arms in front of you and lean on a chair. Straighten your arms and bend your knees slightly and pull your hips back so you can feel your back stretch.

Keep in this position for a few seconds.

- Quadricep stretches (front of thigh):

Standing, pull one heel to your buttocks and hold your foot with your arm on that side.

Hold this position for 20 to 30 seconds and then switch legs.

- Stretching of the hamstrings:

Sitting with legs straight, he tries to reach his feet.

Slightly flex your legs at an early stage if you feel the need.

As your flexibility improves, you will be able to stretch your legs.

Si entrenas, recuerda que es importante entrenar con conciencia y buena técnica para evitar lesiones. Si no entrena, recuerde que los estiramientos son grandes aliados para aliviar las tensiones acumuladas, ya sean físicas o emocionales.

En ambos casos, recuerda que es importante darse cuenta de que sus beneficios son conocidos a medio / largo plazo y mejoran notablemente, además de flexibilidad, la calidad de vida :)