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Home Running Tips Health & Injuries Guide To Stretching Effectively For Flexible and Firmer Muscles
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Mitchel K. Herring
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Mitchel K. Herring
Dr. Mitchel K. Herring is assistant professor of physical medicine and rehabilitation at Brooks Rehabilitation Hospital in Jacksonville, FL.
Co-Founder of Athlete Rehabilitation Center, which deals with the treatment and rehabilitation primarily athletes. Passionate runner.
Physiologically, the stretching eect on the ligament and tendon apparatus and the skeletal muscles relaxing their stiness, extending them through
regular exercise and improving their resilience. All these eects are extremely important within the regular and intensive training, both professional
athletes as well as amateurs.
The fact is that during thetraining, the muscles are working only for one way they shortened.isTh
is best
illustrated by one specic feeling sti after training, which can take hours after the last exercise done. This feeling is a
sign to many that the training was successful and hard enough,
but not so.
Instead, he points to the increase in muscle tone (muscle cramp at rest) characteristic and required only in increased physical activity. Stand-by elevated
tone only impairs circulation, slowing it, thus slowing down the recovery of muscle and tendon structure of the training. All this means shortening the
time eective (ecient) to rest, and then drop in quality physical abilities in the long term this method drastically of training. Stretching and adequately
reduces the time required for lowering elevated tone to the level appropriate to a standstill is that prolongs the eective recovery of complete rest
speeding locomotive apparatus.
Furthermore, regular and proper application of stretching exercises improves the elasticity of the ligament and tendon devices and their blood supply. This
directly resulted in reduced incidence of injury-type strains and distortions, as demonstrated a range of studies in both the professional as well as
recreational athletes. So the prevention of injuries in the training begins just stretching.
Stretching exercises are actually not exercise at all, before these are positions that the body needs to maintain a certain time. Relaxing in these
positions, we allow the muscles to gradually cool, calm the body, and the entire system startup gets counterbalance the committed training, thus
preventing many specic painful condition caused by incomplete or inadequate coaching (overuse syndromes, for example).
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However, the extension has its own rules, compliance with which we draw maximum bene t from this, highly
e ective techniques:
Always stretch after your workout. For relax the muscles at the beginning is not very good. In addition the body is cooled during stretching, and the beginning of the
target body temperature to raise the level of the one operating mode. Before training is advised to apply the stretching exercises, or as we call them yet - dynamic
stretching. Such a stimulus is more suitable as an introduction to the intense physical eort.
One position stretching maintain 30 seconds. Although it has a dierent opinion, it is a fact that when entering the site stretching leads to activation of specic
reex that consequently spasms (contracted) muscle group stretching. It is a natural defense reex disappears spontaneously within the rst 15 seconds, so that the
last fteen actually eective stretching. I often advise patients whose treatment requires, and stretching to rather do a few exercises consistently, than a lot of speed.
Time spent in stretching limited to 10-15 minutes. The body cools the inside of stretching and stretching is most eective while body temperature raised to working
level. There collision reconcile so that during stretching limit, and do not always stretch all muscle groups. After training at the gym should stretch those muscle
groups that were trained, and for certain sports are planned special sets of exercises appropriate just for the sport.
Only regular stretching is ecient! Leakage of stretching is the same as irregular training, does not produce results, but only frustrating. If we want to complete
prevention of injury, and other benets that we expect from stretching, it should be scheduled just as much as the regular training and is!
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