How to do stretching exercises and these things you must pay attention to

　　What are the benefits of stretching exercises? ? People's lives are currently under great pressure. Stress can cause muscle tension, and stretching exercise By relaxing muscles, a stretching program can be used to relieve stress and improve concentration. In addition, stretching can improve muscle coordination and lengthen muscles. In short, taking time to stretch means taking time for yourself, which can help you clear your mind, gain confidence, and focus on your goals. It can also help improve the quality of your sleep. When the body is fully rested, it can achieve its goals better!

　　There are many types of stretching such as static, dynamic, passive and active. There are many options for stretching exercises, but doing each stretching exercise separately is not the best way. A combination of all stretching types is the most ideal way to exercise.

　　Stretching is not a warm-up. Stretching exercises require a proper warm-up first. For each joint, move slowly, clockwise, and then move counterclockwise in reverse. After turning the joints, you should do 5-8 minutes of aerobic exercise, which can increase the supply of oxygen in the body and make the heart use oxygen more efficiently. Increased blood flow to the muscles not only improves muscle performance and flexibility, but also reduces the risk of injury. Warming up can improve body coordination, increase elasticity, increase your level of body awareness, and aid in stretching exercises. A quick stretch can be done at the end of your stretching session to end your stretching session.

　　Although stretching has many benefits, it may also cause muscle damage if you are not careful. Let’s take a look at some of them below. Precautions for stretching exercises：

　　First: Target the muscle groups being stretched

　　When many people stretch, they focus on bending the body to a greater extent and increasing the flexibility of the body. The actual correct stretching should only target the muscle group being stretched. This can overcome the resistance of other muscle groups. The fewer muscle groups you stretch at one time, the better the effect. For example, stretching the hamstrings on both sides separately is more effective than stretching both sides at the same time. The advantage of this is that the degree of stretching is controllable and easy to adjust.

　　Second: Keep your breathing steady

　　Many people habitually hold their breath when doing deep bending movements when stretching. But once you stop breathing, the whole body will become tense with abnormal strength, and the muscles will be difficult to fully stretch. Especially before a game, stretching to relax your body and mind is important. In order to eliminate tension when stretching, be sure to take deep breaths while carefully stretching the muscles.

　　Third: Stop at the point where you don’t feel pain

　　Correct stretching will not cause muscle soreness the next day. Some people stretch to the point where they feel intense pain, which may cause injury. For example, it may cause joint twisting, resulting in strained ligaments or tendons; it may also cause great pressure on the vertebral body; or it may cause damage to other parts of the body due to twisting. If you feel local heat when stretching, you should appropriately reduce the tensile intensity; if you feel burning, stop stretching immediately; if muscle tingling occurs, it is very likely that the muscle is strained.

　　Fourth: Left and right symmetrical stretching

　　The human body has left-right asymmetry to a certain extent. There will definitely be one side that is easy to stretch and another that is more difficult. Therefore, when doing the same stretching on the left and right sides, you should focus on spending time on the side that is more difficult to stretch. This reduces the difference between the left and right sides and improves the balance of running posture, which is very important.

　　Fifth: Sequence of stretching

　　When performing specific stretching movements, in addition to stretching the target muscle group, other supporting synergistic muscle groups are also stretched. When stretching, the synergistic muscle groups should be stretched first. The advantage of this is that the synergistic muscle groups will not limit the stretching degree of the target muscle group. For example, when stretching the hamstrings, the gluteus maximus and triceps calves will also be stretched to a certain extent. Therefore, stretching these muscle groups first, and then stretching the hamstrings will provide a better stretching effect.

　　Stretching exercises are not recommended in the following specific situations:

　　1. Joint instability (or joint damage) caused by fracture or sprain.

　　2. There is a wound in the stretched area, accompanied by infection or inflammation (soft tissue inflammation, such as folliculitis, etc.).

　　3. There is acute injury to the stretched area (injury to muscles, tendons, ligaments, etc.).

　　4. There is pain in the stretched area. (Reference website: Sohu)