Static stretching action, the best way to prevent sports injuries!

Paying attention to warm-up stretching and doing what you can, is always the best way to prevent sports injuries!

(This article only covers safer static stretching techniques)

First, several common problems about stretching

1. Q: Is it stretching before exercise or stretching after exercise?

A: Stretching is required before and after exercise. People often ask questions such as â€œI should stretch before or after exercise.â€ There is no need to choose, because two stretching is necessary, only stretching after exercise. There is no benefit to the activity and the stretching before the next exercise. The purpose of stretching after exercise is different from that before stretching, and this is two completely different processes.

The purpose of stretching before exercise is to prevent injury. By stretching the muscles and tendons during stretching to increase the range of motion, this ensures that we can move freely without restriction and avoid sports injuries.

However, stretching after exercise plays a completely different role. Its primary purpose is to promote the repair of muscles and tendons. Stretching muscles and tendons through stretching exercises helps prevent muscle stiffness and relieves exercise due to high intensity. Caused by DOMS (delayed muscle soreness).

Stretching activities after training should also be part of the finishing activities. The arrangement of the finishing activities may vary depending on the intensity and duration of the exercise, and usually includes 5 to 10 minutes of small intensity exercise and 5 to 10 minutes of static stretching activity.

An effective finishing activity involving low-intensity exercise and stretching exercises will help to eliminate metabolic waste in the muscles, prevent blood build-up and promote the transport of oxygen and nutrients to the muscles. So these can help the body return to the level before the exercise, thus speeding up the recovery process.

2. Q: To what extent is it stretched, is it painful?

A: Stretching does not mean pain, but rather feels comfortable, flexible and beneficial. Although many people think that it is painful to get the maximum benefit of stretching, this is precisely one of the mistakes we often make when stretching. The reasons are as follows:

When the muscles are stretched to pain, the body resists stretching by stretch reflexes, a safe defense response that prevents muscles, tendons, and joints from being severely damaged. Stretch reflex protects and prevents muscles and tendons from being overstretched by causing muscle contraction.

Therefore, if you want to avoid the occurrence of stretch reflex, you should avoid pain. Never let the stretch exceed the comfort range, just stretch until the muscles feel nervous. This not only avoids damage, but also the best benefit from stretching activities.

3. Q: Does stretching need to pay attention to breathing problems? How to adjust your breathing?

A: Many people will subconsciously hold their breath when stretching, which will cause muscle tension and make it difficult to stretch. In order to avoid this phenomenon, remember to keep breathing steady during stretching and increase breathing. Depth to promote muscle relaxation, speed up blood flow, and accelerate the transport of oxygen and nutrients to the muscles.

4. Q: How long does each stretching action have to be static? How often do you stretch? How long does the entire stretching activity take?

A: These questions are all issues that we often touch when discussing stretching. Although there are many different answers to these questions, I believe that the recommendations mentioned below are the most correct and beneficial at present, given the professional ideas gained from studying relevant literature and my own experience.

The most controversial question is: â€œHow long should I keep stretching each time?â€ Some articles will tell us that just 10 seconds is enough, which is the shortest time in the current report. However, 10 seconds only allows the muscles to relax and begin to stretch. In order to truly improve flexibility, each stretching action should be maintained for 20 to 30 seconds.

The time for stretching activities should be determined by the level of participation in a particular sport. That is, for those who aim to improve their health, stretching time should be no less than 20 seconds, but if you want to participate in high-level sports, each stretching action must be kept for at least 30 seconds. And thus gradually extended to 60 seconds or longer.

â€œHow often should I perform a stretching exercise?â€ The principle of stretching exercise that fits the level of exercise also applies to the number of stretches that each muscle should perform. For example, each muscle group of a beginner can be stretched 2 to 3 times. If the exercise level is high, each muscle group can be stretched 3 to 5 times.

For the "How long should I stretch?" The above principles still apply. For beginners, it can be stretched for 5 to 10 minutes, but for professional athletes, the total stretching time should be close to 2 hours throughout the day. If the exercise level is between beginners and professional athletes, it should be in accordance with the exercise situation. Adjust the time of the stretching activity.

There must be patience in stretching activities. No one can make the body healthy in a few weeks, so don't expect to miracle through stretching. In the long run, some muscle groups need at least 3 months and have a certain amount of stretching activity to get a substantial improvement. So stick to it, it is worth it.

(The answer is from "Sports Injury Anatomy" [Australia] Brad Walker and Luo Dongmei)

Second, the specific stretching action

Back stretching

Lacular latissimus, great round muscle stretching (upper back)