Why And How To Stretch?

why and how to stretch? This will make everyone agree: stretching is good for the body and the mind! We relax, we take care of ourselves and our mobility. The question is when is the best time to do it and how to go about it.

Stretching… The subject is often debated among the sports community, in particular on the impact of stretching on injuries related to physical activity or on when it is best to stretch.

Why stretch? What are the benefits of stretching?

After a sports session, during your workday or even after a long drive, stretching can be a great help!

What can stretching be used for? It is first important to note that there are 2 different types of stretching, which do not have quite the same interests:

• Static stretching: holding the stretching position without moving. It can be passive – with no associated muscle contraction – or active – with an associated contraction.
• Dynamic stretching: performed in motion.

These 2 types of stretching do not allow exactly the same things: the static ones are to be favored to gain in amplitude, in other words to become more flexible, when the dynamics serve rather the heating of the body.

Do you need to stretch?

We sometimes hear that stretching pollutes sports “performance”. On the one hand, those who defend stretching and who maintain that it would reduce aches and the risk of injury, by making the muscles more flexible. On the other, the anti-stretch supporters, who maintain that stretching would reduce the strength of the muscles and promote the appearance of injuries (by making the musculature more fragile). So what is right from wrong?

Stretching has mainly 3 consequences on the body:

• “put to sleep” the receptors present on the muscles, the very ones that control pain. It’s like “hiding” muscle pain.
• decrease blood circulation in the muscles, reducing among other things the oxygen supply, outside the muscle needs it to function, in particular during an effort.
• improve muscle elasticity.

Given these functions, yes you have to stretch but not just any way and especially not at any time. Because if it is poorly done or at the wrong time in relation to the practice of a sport, stretching can maintain, or even cause, muscle damage. On the other hand, by reducing the stiffness of the muscles, certain stretching exercises well executed, once again at the right time, make it possible to amplify the movements and to feel better in one’s body. Don’t worry, we’ll explain everything to you below!

Why stretch in the morning?

Stretching in the morning upon waking brings the same benefits as at any time of the day, provided, as you have understood, that it is done at a distance from an intense effort. What is interesting in the morning is that the body has been still all night, so it can be pleasant to mobilize it with a stretching routine as soon as you wake up. A great way to start your day in shape, with a more relaxed body.

How to stretch?

We will first talk about passive stretching, without movement. It can have two objectives: to find the initial length of the muscle or to seek a gain in flexibility. If you seek to gain in amplitude, it will be necessary to favor longer holding times.

Sit down gradually, until you feel the stretch which you will maintain for a longer or shorter time depending on your objective: 10 to 15 seconds to regain the initial length of the muscle 60, 90 or even 120 seconds to gain in amplitude. We will then talk more about postures.

Namely: it is important never to stretch the muscle until you feel pain. And, when you finish your stretch, come out of your pose gently, avoiding tensing the muscle you just stretched.

A few generic tips for stretching properly:

• If you do short stretches, stretch each chosen muscle group 3 times, 10 to 15 seconds each time. If you are looking to gain flexibility, once each group for 1 to 2 min.
• Gradually increase the amplitude of each stretch, without forcing.
• Execute the movements calmly and as slowly as possible, while breathing.
• Do not stretch in a position of balance or imbalance, as is often observed: for example, when you are standing, stretch your thigh while standing, this will prevent you from becoming unbalanced and contracting the muscle instead

to stretch it.

• At the end of each stretch, take a few seconds to relax your limbs.
• and of course, remember to adapt the stretches according to the sporting activity you practice.

Regarding dynamic stretching, in motion, it must be associated with muscle contraction. Don’t look for hold time here. Two examples:

• the downward facing dog posture by alternating the lengthening of one leg then the other to actively stretch the posterior chain
• standing, legs apart, the pendulum of the leg inwards then outwards, alternating stretching of the abductors and adductors.

Stretching gives the sensation of a new body, of ease of movement. They help to prevent certain ailments and relieve others. Take a few minutes a day and you will see your body gradually unravel.

Here is an example of a guided stretching session:

Fore more fitness content, click here.

I hope you enjoyed this blog post about why and how to stretch and found it useful. Comment down below if you sretch, how does it feel afterwards, or share with us your own tips when it comes to stretching.

Looking forward to reading your comments, sending you love and positive energy!!!