What are stretching movements ?
Stretching exercises, in the simplest terms, means moving every part of the body, due to which the range of motion of the joint increases more than before. These movements can be performed in both active and passive ways.
In the active state, the stretching position is performed by the person himself, while in the inactive state, the stretching position is performed by another person. In performing a correct exercise, it should be noted that stretching exercises should be performed both at the beginning and at the end of the exercises. Because at the beginning, the goal is to activate the muscular-nervous system, and at the end, the goal is to reduce the amount of injury in the muscles.
Basically, it is better to take 15 to 30 seconds for each movement. The implementation of the stretching position should be slow and calm and continue until the muscle does not suffer pain. Because stretching too much and after reaching the pain threshold can cause injury and stretching in the muscle fibers.
What are the benefits of stretching?
These exercises, if done regularly before and after sports training, have countless benefits, including the following.
Oxygenation to the muscles
Regular stretching exercises will ensure proper oxygenation to the muscles and joints.
In fact, without performing these movements, the muscles and joints that have not received enough oxygen will put pressure on the body’s nerves in the form of pain and stiffness. Therefore, one of the important benefits of performing these movements is providing sufficient and fresh oxygen to the muscles and joints of the body.
Reducing the feeling of fatigue
Regular stretching exercises are very effective in reducing the feeling of fatigue after sports training. Research shows that performing stretching exercises reduces the feeling of fatigue and tension created during sports exercises.
Reducing the amount of lactic acid
After doing sports, lactic acid is secreted in the body and muscles. The secretion of lactic acid is inevitable and can be reduced by regular stretching exercises. Therefore, the amount of fatigue and pain caused by the accumulation of lactic acid in the body decreases.
How to perform stretching exercises
Front thigh muscles
Stretching the muscles of the front of the thigh
First, stand on one leg and hold the other leg behind your back.
Then it is pulled towards the pelvis with the help of hands and feet.
If balance is not maintained, a device can be used for this purpose.
Inner thigh muscles
Stretching of the inner thigh muscles
First, sit on the floor and put the soles of your feet together with the help of your hands.
Then the legs are pressed towards the floor.
By placing the elbow on the thigh, a small amount of force can be applied to maintain the position of the legs. fartlek exercises
Muscles of the back of the leg
Stretching the muscles of the back of the leg
First, stand facing the wall and take one leg back one step.
Then the hands are placed on the wall and the front leg is bent.
The tips of the toes of both feet should be forward and the soles of the rear feet should not rise from the ground.
After keeping the body in this position, perform the movement for the other leg again.
Stretching movements of the muscles of the back of the thigh
Stretching the muscles of the back of the thigh
First, stand completely straight and bend inwards with your upper body extended.
Then, with a completely straight back, bring the head as close to the knees as possible.
After keeping the body in this position for some time, the movement can be performed from the beginning. Fitness tips for beginners
Stretching movements of the outer thigh muscles
Stretching the outer thigh muscles
First, sit on the ground and bend one leg from the knee.
Then the bent leg is passed over the other leg and pulled inside with the help of the elbow.
The body is turned inward and with the help of the created force, the leg is pulled inward.
After keeping the body in this position for a while, repeat the movement for the other leg.
Hand muscle stretching
Stretching the hand muscles
First, both hands should be locked above the head.
In this case, the palms are facing outwards and should be stretched upwards as much as possible.
After keeping the body in this position for a while, repeat the movement from the beginning.