Stretching is a form of fitness aimed at stretching muscles and strengthening ligaments. This direction of aerobics allows you to keep your body in good shape, stay in a good mood and feel great.
What is stretching
Stretching is such a trend in fitness, which appeared in the 50s of the XX century, in Sweden, for the development of muscle elasticity and respect for the ligaments.
The name of the workout comes from the English word "stretch" ("stretch"). This exercise system was developed in order to relax the muscles after exercise and prepare before them. From sports, muscles receive microtrauma. To make them heal faster, you need to stretch them.
Stretching is used in:
- dancing;
- strength exercises;
- cardio workouts.
Stretching is a direction that can be practiced at any age. To prevent muscle pain after training, it is enough to stretch for 10-15 minutes. at the beginning and at the end of the lesson. If the goal is to stretch the muscles as much as possible (for example, by splits), then you need to devote at least 2 hours a week to stretching.
Stretching should begin with a warm-up (warming up the body), so as not to injure the ligaments. During exercise, muscles and ligaments are stretched, relaxing the entire body. Exercise affects all muscle groups.
Basic principles:
- Stretch to the maximum, but not to pain.
- Relax the whole body.
- Give elasticity to muscles, joints - mobility.
- Strengthen the muscles of the whole body.
- Keep your body in good shape.
- Regularity is the key to a plastic, flexible body.
A workout can consist of exercises:
- isometric (per muscle group);
- isotonic (for several muscle groups);
- stretching (for muscle elasticity).
All exercises are a hold in a certain position. They are selected according to the level of training. At first, you may not master all the provisions. But with the development of flexibility, it is possible to master a pose of any complexity.
The difference between stretching and other fitness systems
Stretching is such a direction in fitness that is radically different from other programs because:
- Develops flexibility, stretches tendons and muscles;
- Relaxes the whole body;
- There are no restrictions on age and physical fitness;
- The whole body is involved;
- Static and fluid movements.
As you can see, this direction in fitness plays an important role. It is of great benefit to humans. But do not confuse it with yoga, as it is a separate area. Yoga focuses on the general state of a person in one position or another, deep breathing and meditation. Stretching is aimed at stretching the muscles, and yoga is aimed at healing the whole body. through physical and spiritual practices.
Main types
Stretching is smart stretching. For a specific purpose, there are different types of this direction.
Stretching can be of several types:
- static;
- dynamic;
- passive;
- ballistic;
- with resistance.
The choice of the type of stretching depends on the desire and the degree of physical fitness.
Passive stretching
This type of training is carried out with the help of a trainer / partner or special items.
It consists in the fact that you need to take the necessary positions, relax. The partner will stretch. No effort is needed.
Stretching with resistance
Resistance stretching is performed using an expander tape. Taking any position and stretching with the expander, the tape resists. So the muscles not only stretch, but also resist. The tension increases, the muscles contract even more.
Static stretching
This type of stretching involves stretching in a specific position. Taking it, you need to stretch as much as possible and linger at the maximum point for 30-60 seconds. 
This allows you to relax and feel the muscles. It is important to breathe calmly and not to cause pain.
Ballistic stretch
Ballistic stretching is active stretching. Muscle stretching occurs in a sharp movement (jumping, squatting, swinging legs / arms, bending). Its purpose is to increase the range of motion. This allows you to hit harder, jump higher, and the range of motion also increases. This stretching technique uses all the muscles to the maximum.
Ballistic stretching prevents relaxation and can lead to injuries more often. On the contrary, it keeps the muscles in tension, developing the stretch reflex.
The benefits of stretching
Stretching is very beneficial for your health:
| Tones up muscles, gives vigor | Stretching keeps all muscles in good shape, improves mood and invigorates. |
| Improves blood circulation | This promotes muscle development and faster recovery. Lifts the whole body, makes the skin elastic. |
| Improves balance | There are many exercises in stretching that require springing and balance. |
| Develops flexibility, plasticity, joint mobility and muscle elasticity | This reduces the risk of injury. For older people, stretching is a great opportunity to become more mobile. |
| Develops endurance | Each exercise uses a specific muscle group, due to which you can stay in the accepted position. |
| Speeds up metabolism | It is good for health and fat burning. |
| Relaxes and sharpens the mind | Stretching teaches you to control your body: strain and relax, balance, breathe correctly. |
| Controls resistance to stress | Stretching your muscles helps to relieve physical and mental stress. |
Contraindications
No matter how useful and enjoyable stretching is, it still has contraindications.
They cannot be dealt with by people who are sick:
- inflammatory, chronic, mental illness;
- hypertension;
- thrombosis, atherosclerosis;
- epilepsy;
- frequent dizziness;
- oncology;
- flat feet 3 degrees;
- tuberculosis of bones, joints;
- diabetes mellitus;
- osteoporosis.
There are also limitations:
- fractures;
- pregnancy;
- critical days;
- osteochondrosis, various diseases of the spine.
If you decide to do stretching, you need to ask your doctor about the restrictions.
Exercise rules
To correctly stretch, you need to know some rules:
- Beginners shouldn't get carried away with ballistic and dynamic stretching. During the exercise, you cannot spring and put pressure on the muscles. You need to stretch gently and smoothly.
- You cannot stretch through pain. Ligaments and tendons should not be injured. They need to be gradually stretched, giving more and more elasticity with each lesson.
- Observe the breath. It should be calm. Shortness of breath is excluded.
- Stretch only on warm muscles. Stretching cold muscles can stretch the ligaments.
- For a flexible body, you need to exercise 3 times a week.
Adhering to these rules, the training will take place competently and the first results will not be long in coming. It is also important to take all positions correctly and reach the maximum point.
clothing
Clothing for stretching can be either loose or fitted. The main thing is that she does not limit her movements. Such clothing is stretchable and consists of elastin and natural thread.
You can do it in:
- leggings;
- shorts;
- breeches;
- T-shirts;
- tops;
- socks;
- knee pads.
It is very convenient to stretch in such clothes.
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Warming up before stretching is as important as before any workout. It warms up muscles, increases flexibility, and reduces the risk of injury when stretching.
During the warm-up, you can:
- jump (in different ways, including with a rope);
- run (around the perimeter / in place);
- squat;
- do lunges, swing arms / legs;
- do circular rotations of the body, bends, lifts on toes.
Duration - 10-15 minutes. Usually, this time is enough to feel the "hot" muscles.
Main complex
The main stretching program is performed for the whole body.
Neck stretch:
- consists of tilting the head to the sides. It is necessary to linger in the incline for 30-60 seconds. At the same time, hold your head with your hand.
Shoulder stretch:
- hands behind the back, grasp the wrist at the level of the lower back, bend the elbows, or take the opposite elbow, press the shoulder towards you, stretch up / down.
Stretching the arms:
- hands in the lock, take back. Raise to the maximum point. You can spring or stay in this position;
- hand in front of you (at eye level), pull the brush towards you;
- fold your hands "into the lock", hands in front of you, pull forward;
- put your hand behind your head, hold your hand, pull to the side (repeat on both hands);
- fold the lock on the back.
Stretching the back, sides, abdomen:
- bend over to the sides with an outstretched hand above your head;
- bend while standing back;
- exercise "Cat";
- lie on your stomach, put your hands under your shoulders, raise your body, lift your head, pull your back to the maximum point;
- "Swallow";
- take the position of "Dogs face down";
- lying on your back, raise your legs, lead behind your head. The socks should reach the floor;
- on your knees, bend back, with your fingers to reach the heels / floor;
- "Bridge".
Stretching the buttocks:
- lying on your back, bend your legs, raise them, bring one leg over the other;
- sitting on the floor, bend one leg and bring forward, take the opposite leg back (straight). You can sit up straight or lean forward. The incline will complicate the exercise.
Stretching the front of the thigh:
- standing up straight, grab the ankle, press it to the buttock, stretch;
- lying on your stomach, grab your ankle, press it to the buttock, stretch;
- kneeling, grab the sock, pull the heel to the buttock.
Stretching the extensor muscles:
- It is performed in a deep lunge. First, you can make a springy lunge (behind the standing leg rests on the toe). And then lower your leg.
Back of the thigh stretch:
- stand up straight, bend forward, reach with your fingers to the floor. Then with your palms. Next, you need to start your palms behind the heels;
- stand up straight, make a tilt with a straight back (parallel to the floor), go back with your hips;
- spread your legs very wide, fold your arms, try to reach the floor;
- stand up straight, put your foot in front of you, tilt your body (parallel to the floor);
- standing up straight, connect your heels, try to reach the floor;
- sitting on the floor, put your feet in front of you (together), try to reach your knees with your chest;
- from the same position, leave one leg extended, put the opposite leg to the knee, stretch your chest to the knee;
- from the same position, take one leg back (bent), stretch the anti-skin leg forward, stretch your chest to the knee;
- on the back, raise one leg, pull towards you. You can help yourself with an expander tape.
Inner thigh stretch:
- lying on your side, pull your straight leg towards you;
- on your back, raise your legs, pull to the sides;
- make a "lunge to the side", stretch the leg, linger / spring;
- standing up straight, raise your leg to the side, put it on some surface, pull;
- sit on the floor, spread your legs as wide as possible, bend forward, stretch your arms in front of you, stretch your chest to the floor;
- lean your hands on the floor, spread your legs to the sides, linger.
Groin stretch:
- exercise "Butterfly";
- sitting on the floor, bend your legs, connect your feet, stretch your chest to the floor. Try to reach the floor with your palms or elbows;
- on the stomach, bend your legs, spread as much as possible to the sides, linger;
- perform the same exercise, only with the leg extended to the side.
This set of exercises is the main one. Takes about 40 minutes. Each exercise must be held for 30-60 seconds. and reach your maximum point. It is important to warm up before stretching.
The complex engages the whole body, develops flexibility, improves posture, prepares the muscles for more complex gymnastic exercises.
With each training session, the maximum point will increase. Feelings of pain are excluded.
A set of exercises for beginners
Exercises for beginners are not difficult to perform:
- Stretching the front of the thigh. Standing straight with your feet together. Bend your leg, take it back. Grasp the ankle, pull towards the buttock.
- Stretching the back of the thigh. Standing straight, bend forward. Reach with your fingers to the floor.
- Stretching the inner thigh. Do alternate lunges to the sides. The muscles should be felt.
- Stretching the arms. Close your hands "in the castle". Take back. Then raise over your head, pull.
- Calf stretch. Stretch your leg in front of you, stand on your heel. Pull the sock towards you, reach with your chest to the floor.
Stretching for children
Stretching is useful not only for adults, but also for children. Stretching during childhood is important. It develops joint mobility. Stretching classes for children are carried out in a playful way. The training is conducted with music and an interesting story. It develops the child's attention, concentration, and imagination. Children's stretching is based on static exercises. They are performed at a moderate pace.
Its benefits are:
- improving joint mobility;
- development of flexibility and elasticity of muscles;
- improving activity;
- formation of correct posture.
To keep the child from getting bored, the lesson lasts 35-40 minutes. The number of repetitions of each exercise varies with age. At 3-4 years, repeat 5 times, at 5 years - 7, at 7 years - 10. All exercises are quite simple.
Thanks to such a system as a fitness fairy tale, children will become hardy, flexible, mobile and healthy.
Game stretching for children:
Lessons from Ekaterina Firsova
Stretching lessons from the popular fitness trainer Ekaterina Firsova can be easily found on the Internet. Each video tutorial consists of different exercises for the whole body. At the beginning of the lesson, a smooth warm-up of all parts of the body is carried out. It is easy to perform and does not cause discomfort. The video lesson lasts about an hour.
Trainer Ekaterina Firsova shows and explains each exercise in detail. This complex consists of 54 lessons. Each of them has twine exercises. This complex of video lessons on stretching will prepare you for longitudinal and transverse splits, and develop the flexibility of the spine.
Is it possible to do stretching during pregnancy
For pregnant women, stretching is very beneficial to health. It will improve the state of health, vigor, lightness and a surge of strength will appear. Warm up before exercising. Hold the pose for 10 seconds. You can only practice on the floor in the first trimester. Before class, you need to warm up your arms, shoulders, pelvis.
In the second trimester, training is less active. There are many easy exercises in it. The lesson consists of stretching the sides, backs, legs, arms.Exercises on the floor should be performed only those in which there is no discomfort.
In the third trimester, it is necessary to practice every day. Correct breathing is the key to successful training and preparation for childbirth. The exercises are aimed at training the uterus, abdomen, and proper breathing techniques. Inhale for 2-3 seconds, exhale for 5-6 seconds. Perform all exercises smoothly.
Stretching:
- improves blood circulation;
- develops muscles;
- prepares for childbirth;
- cleanses the body;
- improves mood;
- relieves stress and swelling.
Stretching is contraindicated for:
- diagnosis of miscarriage / premature birth / weak cervix;
- incorrect placenta presentation;
- pulling pain in the lower abdomen;
- back pain.
When performing exercises, regardless of the trimester, you must listen to yourself and observe your well-being. At the first symptoms of malaise or discomfort, the exercise should be stopped. It is recommended to conduct classes in a group, under the supervision of a trainer. It is advisable to preliminarily agree on classes with the doctor supervising the pregnancy.
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Stretching is such a direction in fitness, one of the most effective. With its help, you can completely heal the body. This type of fitness perfectly tones the body.
Stretching benefits:
- Stretching can be done as a warm-up for strength or cardio training, and can also be done separately.
- Stretching helps you relax your muscles. When combined with strength training, stretching allows you to build muscle. Exercise tightens the entire body, develops flexibility and plasticity. By stretching, you can master the gymnastic elements (splits, bridge).
- Stretching also develops endurance, joint mobility. The gait becomes light, graceful, the body taut. The figure takes on beautiful contours and curves.
- Psychological relaxation, improvement of mood, development of stress resistance are other advantages of stretching.
- Stretching strengthens muscles, ligaments, tendons, and improves posture. Stretching teaches balancing. Many poses are based on balance.
- Stretching helps to lose weight, improve heart and blood vessels. During the lesson, metabolism accelerates, blood circulation improves.
The effect of the exercises is visible in a week. Stretching will improve with each lesson.
The load should be increased only after complete mastering of the basic exercises.
Training has no age limit. Gracefulness and ease of movement, good shape, physical endurance, correct posture is far from a complete list of all the benefits of stretching. In addition to this, you can add pep and good mood. Stretching is an activity that will delight everyone who cares about their health and appearance.
Article design: Svetlana Ovsyanikova
Video on the topic: stretching
Stretching for beginners at home: