Useful tips for stretching
Have you ever wondered why some people can fold themselves into a pretzel, while others can't even touch their toes? Well, one reason is genetics. We can't influence that. However, there is something that can significantly improve flexibility, but more on that a little later. First, let's see what flexibility is.
Flexibility indicates the range of motion of the joints and the muscles connected to them. The more flexible we are, the greater our range of motion.
Flexibility isn't just good for impressing your friends with a mind-bending twist. It has numerous benefits, the most important of which are a greater range of motion, better performance in sports and daily activities, and a reduced risk of injuries.
Now that we've learned about the concept and benefits of flexibility, let's move on to how we can become more flexible.
This is where stretching comes in. Stretching involves movements that affect the muscles and joints. Think of muscles like spaghetti. Without stretching, our muscles are like raw pasta. They are not flexible at all and can easily break (or tear) even with minor bending. However, if we stretch regularly, our muscles become much more elastic (like cooked pasta). Through stretching, muscles quickly adapt to our movements, are capable of more, and have a greater range of motion.
That's why stretching should be part of every workout program. Stretching and Pilates make an excellent combination. Pilates not only works on flexibility but also on strength and stability, so we can experience multiple positive effects at once. We always stretch in every Pilates class, often combined with strengthening. This is one of our advantages: we strengthen during the lengthening phase of muscle work. I know this sounds complicated, but the good news is that we are here to help!
In many cases, the rule applies that if you don't do it correctly, it's better not to do it at all. Stretching is one such case. If we don't stretch properly, we not only deprive ourselves of the benefits but can also increase the risk of injuries. The following are the most common mistakes we make:
- inadequate warm-up,
- insufficient rest between exercises,
- overstretching,
- performing inappropriate exercises,
- performing exercises in the wrong order.
Let's look at some tips that can make stretching much more effective!
Don't forget about warming up and cooling down after your workout! It's true that we just said stretching itself is a warm-up. So, do you need to warm up for the warm-up too? Of course not. It's simply that stretching also has stages. Don't immediately go into a bridge and then into a split, because you're almost certain to get injured. Start slowly, with easier leg stretches, then move on to your back – you'll feel when you're ready for more serious exercises. Even more important, however, is cooling down after your workout. If you spend 5-10 minutes stretching after your workout, you can save yourself from muscle soreness the next day, as stretching helps to get rid of the lactic acid accumulated in the muscles (which is the main cause of muscle soreness).
Don't overdo it! A little stretching increases flexibility, but "overstretching" achieves the exact opposite effect – it can injure the muscle, especially if you are recovering from an injury. A healthy muscle can stretch to 1.6 times its own length. However, there's no need to take things that far – if you overdo stretching, the muscle automatically contracts. This is how it tries to protect itself from tearing, but this only further limits flexibility. You can also forget about bouncing during stretching, as it's best for the muscles to remain completely relaxed.
Combine stretching and strengthening! It's best to stretch when you're taking a break between two strength training sessions. This way, you'll be both flexible and strong. Or, you can choose Pilates, which simultaneously stretches and strengthens the body, and when supplemented with stretching, you can achieve fantastic results.
Don't rest it, move it instead! Even as children, we were taught that if we exercise one day, we can eliminate muscle soreness the next day by resting. This is related to the treatment method known as RICE, which is recommended after injuries. Many still adhere to the mantra that muscle soreness and injuries can be treated with rest, ice, compression, and elevation (RICE). However, instead of rest, we recommend movement. Of course, only in moderation and carefully, as we don't want to worsen the injury. But if the muscle is not moved at all for a longer period, it reduces blood flow and can even lead to muscle loss. If we moderately stretch the muscle during recovery, we will recover faster and be able to return to our usual activities sooner. Always consult a professional before starting on your own. In case of injury, it is especially important to rehabilitate our muscles well.
Don't blame aging! It's easiest to attribute a lack of flexibility to getting old. The years are to blame, not us. However, there's another side to this. Look at Tina Turner, who at eighty years old still moves with such youthfulness that even twenty-year-olds could envy her. What's the difference between Tina and other eighty-year-olds? Movement. Just because we've reached a certain age doesn't mean we have to permanently move into a rocking chair. Movement is just as important, if not more important, than a few decades ago. You just need to be a little more careful, but the positive effects far outweigh the little extra effort that comes with our years.