It may extend wrong – here are 8 ways to tell

You really know that Extension is important. Improved Flexibility And movement (one of Main fitness ingredients) And Reduces the risk of infection. And if you are no Stretch, the muscles can shorten and become tight, which can limit your movement and expose you to the risk of joint pain or a Muscle.

But expansion is useful only if this is done correctly. There are some common mistakes that can lead to completely contrary to what you are looking for, such as injury and insecurity. Below are eight defects to avoid it so that you can improve your elasticity and exercises.

1. You are doing the wrong type of expansion

There are two main types of expansion: Fixed and dynamic. Fixed expansion is what you remember from the gym category: the muscles gradually extend and a position for about 30 seconds. Although this is a great way to cool down from exercise or increased general flexibility, research indicates that fixed expansion before the exercise actually causes the exercise that actually causes Decrease.

“During warm up, you want to do a dynamic extension, which enhances muscle stimulation and muscle stimulating to be strong through a full range of movement,” says Trevor Threimi, CSCS. Includes dynamic extensions StabsAnd the rotation of the trunk, leg fluctuations, and Jumping.

During the post -exercise period, you can focus on stretching to relax the muscles and release tension. “Both types of stretching can help enhance mobility,” says Them. “But one raises the muscles while the other calms them down.”

2. You bounce during stretching

Using a momentum from a liar to force the muscles along its natural enemy (also known as as Ballisti stretchingYou may feel that it helps you to increase your movement. But instead of relieving muscles, this type of rapid stretch movement can actually cause muscle tightening – a contraction known as the as Muscle reaction Or “an extension reflection.” This can lead to injuries such as muscles or tears of tendons, says theme.

3. You extend the affected muscles

Thicky warns that the affected muscles are “nothing big”. Muscle strains usually occur when the muscles are It extended beyond the maximumEven its extension can exacerbate the injury. Instead, use Police protocol (Protection, optimal loading, ice, pressure, and height) to help the muscles heal.

4. You are exaggerated

While some discomfort expected, it should never be in pain during stretching. Lindsay Sudell, MOT, OTR/L, CFSS-3, CPT say from Simply extends Los Angeles.

Exaggeration can lead to excessive Hyper“It is when the joint is very loose and therefore unstable,” says theme. Learn about your limits when you extend, and do not force yourself to overcome them.

5. You do not extend constantly

It will take more than a few sporadic sessions to achieve the flexibility of the gymnastics player. Ideally, stretch sessions should be moderate and recurrent instead of intense and intense.

“In order to achieve a physical and permanent change, the expansion must be consistent for six to eight weeks,” says Sodel.

6. You rush through your extensions

“People often do not extend throughout the appropriate time,” Sodel explains. It recommends consumption 30 seconds Or less to act before exercise. To obtain a fixed extension after exercise, it aims to keep every extension At least 60 seconds.

7. You do not do special sporting extensions

“Anything that targets movements needed by a specific athlete,” says Sodel. For example, she says, golf players may focus on stretching that improves spinal rotation and HipSo that they can hit the ball with the utmost strength. runner The dynamic extensions that simulate the running and explosive movements, such as Walking stabsand KicksAnd The knees are high.

research It also shows that fixed expansion is more suitable for athletes who need elasticity (such as gymnastics or dancers), while dynamic pancakes are especially useful for those who need to run or jump (such as basketball players or contestants).

8. You ignore your breathing

deep, The septum breathing “It can help relax stress muscles, and when you are associated with stretching, it can allow deeper extension without increasing the risk of infection,” says Them.

In addition, breathing enhances the therapeutic effect of expansion, says Sodel. Research shows that the septum breathing can Helping the body to recover After an intense exercise. the The appropriate way to breathe During stretching, it is slowly inhaled across the nose, sticking to a moment, then release breathing either through the mouth or nose, while maintaining the diaphragm and the abdomen smooth and comfortable.