Stretching – Here everything that you don’t know


Life in the city has a certain impact on the mental and emotional state of the person. In everyday life, people are often exposed to various stressful situations that cannot be avoided. As well as to unhealthy lifestyles. In such situations, stretching may prove to be a great relaxing agent. This is especially true for people whose work is monotonous. Associated with the uniform activity, immobility – working on a computer, driving a car, etc. Here you know about Seasonal Affective Disorder.

Stretching Benefits

Uniform body condition causes various complications associated with spinal deformities. No one has had a feeling of “dark staying with the eyes”, headaches, dizziness from the rapid movement.

All this is due to atrophic musculature, which in turn causes vascular spasms that affect blood flow to the brain. Stretching is one of the best ways to reduce the harmful effects of the urban environment on your body.

Without relaxation and relaxation provided by stretching, it has a beneficial effect on your joints, giving them flexibility. It compared to other fitness types. It is the most effective way to train your joints without causing any damage or side effects.

stretch is a type of fitness that is equally useful for beginners as well as for long-term fitness enthusiasts. This is especially recommended for people suffering from arthritis and its effects.

It’s no secret that thanks to movements, our metabolic processes run smoothly. But what if eight or more hours a day we are forced to spend sitting? The answer, of course, is obvious – you have to deal with stretching, thus regaining body elasticity and balance. $Stretching exercises are slow, they do not require special strength, effort, and stamina. Here you know about Psoriatic Arthritis.

Which in turn is necessary for other fitness disciplines. These exercises help to stabilize your metabolic processes and remove the mental strain that has accumulated during the day.

By doing stretching. You can do your exercises within the limits of your chances that do not cause you any pain. And your mood improves and the tone of life increases. As the so-called happiness hormones are formed in the body endorphins.

Stretching – an Exercise


$Stretching – an exercise complex designed for stretching muscles, developing body elasticity, vitality, improving the body, and improving the mental state.

Besides stretching – it is a great anti-stress treatment that will help you get rid of fatigue and tension. It is recommended as a means of preventing muscle, circulatory disorders. As well as the treatment of movement disorders (scoliosis, osteochondrosis, etc.).

It helps increase joint mobility, increases body elasticity. Regular stretch exercises increase the elasticity of muscles and ligaments.

Which reduces the possibility of trauma and lowers the level of pain syndrome. Exercise improves movement coordination, posture, and joint flexibility, increases strength and muscle strength, significantly reduces the recovery period after stress and overdose.

Stretch is recommended for both young people, older people. And professional athletes and dancers. All who care about their health, physical form and development.

There are two main types of stretching:

  • Static stretching
  • Dynamic stretching

Their main difference is the level of load on the muscles.

Statistical Stretching


Fixed muscle stretching for 20-30 seconds, until the complete disappearance of any unpleasant sensations. It is this stretching that is a priority in recovery exercises.

Static stretching, in turn, is divided into soft and hard. Preserve a posture for a certain period with a gentle stroke. Which is a definite muscle group spread? With hard stretching understands the following methodology: tightness – atlabināšana – stretching.

Dynamic stretching

Dynamic stretch uses wide movements in a large range. It is practically not used in recovery-oriented exercises. It is very effective in professional workouts when it comes to achieving significant results in a short period of time.


  • active elasticity – A set of speed is achieved due to the muscular effort.
  • passive flexibility – it appears as a result of the influence of external forces (with the help of a partner or auxiliaries).

Sometimes, factors that adversely affect active elasticity can contribute to passive flexibility, such as fatigue. The difference between active and passive elasticity is called the elastic limit.

Ideally, when the active range of motion reaches the limit of anatomical joint movement, the values ​​of active and passive elasticity become the same. Passive elasticity is the flexibility that comes from the forces outside the body.

It depends on the elasticity and length of the joints around the muscles. Active elasticity depends on the same factors as well as the muscle strength that is located around the joints and is able to perform a certain range of motion.

Combining static and dynamic stretch, as well as active and passive elasticity, gives you the opportunity to develop a variety of complex exercises:

Assets-Static Method

The performer fixes a certain position independently and holds it for a certain period of time;

Active-Dynamic Method

The performer independently performs dynamic wide movements to achieve a certain body condition.

Passive-Static Method

The performer fixes a certain position or position with the help of external forces and holds it.

Passive-Dynamic Method

The performer performs dynamic, wide-ranging movements with the help of an edge to reach a certain position.

Dynamic methods are the most effective in professional stretching. It is mainly done by tilting the waist, involving hands if necessary. Which increases tension and strength.

A slight pulsation affects the relaxed muscle while stretching it. Natural vibration that helps to stretch the released muscle.

Active muscle stretching exercises include:

Active muscle exercises
Active muscle exercises
  • Free movement of individual parts of the body (bending, turning, bending, straightening, turns)
  • Static maximum amplitude retention
  • Spring movements
  • Cancer

Passive exercises

Passive exercises are related to overcoming the tensile strength of the muscles and ligaments with the help of additional forces. This group includes the following exercises:

  • Movements that are executed due to the weight of their body or parts of their body (eg, twig).
  • #Movements performed by other parts of the body (eg, hand-stretching the legs).
  • $Movements that are made with the help of a partner.
  • Movements made by means of pulleys designed for it.

All passive exercises should be performed carefully, slowly and contractually. Deliberate control of balancing muscular relaxation and breathing is extremely important.

In order to achieve good results, it is necessary to do the exercises several times. Moving muscles, repeating regular stretching exercises, are increasingly resisting stretching.

It has been shown that the optimal duration of one exercise is 120-210 seconds. Repeating the exercise requires increasing the range of motion, however, taking into account the individual peculiarities of muscle and ligament construction.

All stretching exercises should be optimally balanced. A lack of muscle covering the ligaments in case of force development can lead to excessive link movement that can cause body movement disorder in general.

In each exercise, the muscles not only shrink and stretch but also relax. Stretching, as stated earlier, requires conscious work on muscle relaxation.

One of the most important rules of stretching – not to stretch tight, not relieve muscle!

  • Learn to relax in the following order.
  • The sensations of a tense and relaxed muscle should be precisely defined.
  • Learn to tighten one muscle group while releasing another.
  • The ability to maintain free body movement after inertia should be developed, while other parts of the body are in active motion.
  • The Exercise Complex illustrates the exercises for strengthening the back muscles.

How does it work? Stretching

How does it work?
How does it work?

From a physiological point of view. It looks like this: under the influence of stress. Our muscles are under constant tension (hypertonic) by limiting or even blocking normal blood and lymph circulation.

Stretching muscles not only relax but also increases the tone. Which is contrary to tension, thus increasing the amount of tension. As a result, the blood supply to the heart, brain, and other internal organs also improves.

All body cells, but above all, the brain, get more oxygen, thus improving metabolic processes. Finally, the main advantage of stretching: static stretching allows you to maintain relaxation and control your breathing.

Stretching Exercises – This is a special work with energy. That is at the core of Eastern practice – yoga, taichi, ash, cigun, etc.

Chinese view

If the muscles can only act with the message, then on the links – only with stretching. Joint elasticity prevents arthrosis and arthritis. But if you look at it from the point of view of Chinese medicine.

It also prolongs its life. Eastern recovery specialists believe that “The foot acts as a lever of the heart. The link is like a trap that catches the blood and prevents them from circulating freely.

That is why a flexible link is a necessary condition to prevent rapid heart failure ”. In addition, the links are linked to the functioning of the liver and gall bladder.

Which, in turn, is responsible for character traits such as a feeling of fast anger and compulsion. The right stretch of exercise is the golden mean – a peaceful, harmonious, balanced mental state.


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