The stretching is a very useful practice that allows you to stretch and lengthen a series of muscles, static or dynamic. The result is to obtain a better dynamism and mobility in the muscles, with a feeling that, especially at certain times of the day and on the sidelines of some rather intense efforts, will certainly be useful.
Given all of this, and also assessed that it is possible practice stretching at any age, it is good to dwell for a few minutes on its characteristics, starting with defining this physical activity and some tips to be able to practice it at its best. Let's go in order!
The stretching is an English term used to promote muscle lengthening in the preparatory or final phase of many sports. In any case, even if generally stretching is done before and / or after physical efforts, nothing prevents you from being able to practice it independently and, therefore, separated from the rest of the physical activities.
The goal of stretching, as the name of this technique suggests, will be to improve one's joint mobility, i.e. the ability to move a joint without pain and discomfort.
What types of stretching can you do
Exist two main types of stretching that you can do in complete autonomy.
The first approach is that of dynamic stretching, which consists in repeating certain certain movements in such a way that maximum articular excursion can be guaranteed, without straining. These are usually oscillatory movements, which allow you to gradually lead to the limits of your ability to move.
Dynamic stretching is generally recommended especially for those who are warming up and for those people who want to improve the flexibility of their muscles and joints.
The second approach is instead that of static stretching, consisting of a series of exercises that stretch a muscle by means of an "external" action, such as for example with the weight of the body or with the aid of an elastic.
We remind you that static stretching is generally carried out with an autonomous training (therefore, without there being any activities before or after its performance) or as a post workout, for all those sports that require the use of "explosive" strength.
As can be guessed at this point in our focus, with this type of exercise we try to maintain a static position for a few seconds (depending on the exercise, between 10 and 30 seconds), then trying to relax with breathing. The movements must be gentle, and you must stop when you realize that you have reached maximum tension.
How to do dynamic stretching
At this point we take an interesting step forward in ours stretching guide and let's try to understand how you can practice it, whether you are interested in dynamic stretching, or if you are interested in static stretching.
A typical example of dynamic stretching is the dynamic walking. It will be sufficient to walk back and forth synchronizing the movement of the legs and that of the arms (for example, bring the arms up and then fold them on the shoulders, and so on).
Another typical example of dynamic stretching is the knee lift. Start from a standing position, with the legs open at the pelvis. Then, lift your right knee and bring it to your left hand while keeping your torso straight. Then return to the starting position and perform the same movement on the other side.
Finally, we close with the traditional impulses, which we have already mentioned in part. Starting from a standing position, with your legs slightly apart, throw your leg forward as if you were kicking the ball, but without moving your torso. Then return to the starting position and repeat the movement, avoiding raising the leg too much from the ground, as you could lose your balance.
How to do static stretching
So let's deal with some static stretching exercises that will certainly be useful to you at the end of your workouts.
One of the most useful is definitely it stretching of the adductors. With your legs apart, proceed with shifting your body weight on one leg by bending it, and stretching the other. Hold the position focusing on your breathing and then switch legs.
Among the best known exercises in the field of stretching is the quadriceps stretching. Lean against a wall so as not to lose balance and bend your right leg backwards, grabbing the ankle with your hand and trying to bring the heel as close as possible to the buttocks. Maintain the position keeping your back straight and bring the knee up without moving the pelvis. So, switch legs.
Finally, do some stretching of the thigh muscles. Starting from a standing position, with your legs parallel, and your feet slightly apart, move your torso forward until your hands are resting on a table. Arms and legs should remain straight, and the back should remain straight.
Obviously, if you want to know more about how to perform stretching exercises correctly, we recommend that you feel a trusted preparation!