Every dancer wants her body to become more flexible. All the dancers want to do everything possible to avoid getting hurt. And stretching is the best way to solve these two problems. Proper stretching can help dancers become more flexible and avoid injuries. On the contrary, the wrong stretching can not only help, but also bring fatal harm to the dancer's body. The following is the basic knowledge of body dance stretching, welcome to read:

Benefits of stretching

1

Improve the level of exercise

Stretching is usually regarded as an integral part of training and treatment by coaches, physical fitness coaches or rehabilitation therapists. Stretching before exercise can reduce muscle viscosity and internal energy consumption during exercise. At the same time, the increase of elasticity can improve the muscle contraction speed and muscle contraction intensity.

Exercise stretching can increase the range of motion of muscles and joints, enable athletes to complete more reasonable technical movements and reduce unnecessary ability loss. For example, swimmers can increase the stroke range and water efficiency by increasing the range of motion of shoulder straps. On the other hand, athletes are in poor shape because of the imbalance of muscle groups. For example, sprinters' hip flexors will be too tight, which will often limit the extension range of hip joint and hinder the development of hip extensor strength. Through targeted stretching, the hip flexors can be relaxed and lengthened, and combined with the strength training of the front and rear muscle groups, so as to achieve a more reasonable balance of muscle strength, and finally improve the efficiency of running posture and movements.

However, some research reports have found that long-term static stretching before exercise will reduce the muscle strength, explosive force, take-off height, strength and speed of some sports, which will directly affect the exertion of sports level. At present, most people think that dynamic stretching before exercise is more reasonable. On the other hand, proper stretching during and after exercise can make muscles more elastic and contribute to muscle strength and speed. The method and use of stretching should be targeted and have high technical requirements, and it should be designed and implemented by professionals who have been trained in stretching, such as coaches, doctors, physical fitness coaches or rehabilitation therapists, in order to achieve the best results.

2

Accelerate recovery

For more than 20 years, exercise stretching has been used as a recovery method after training. It is pointed out that stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, make nutrients reach tissues that need to be repaired, and accelerate the elimination of metabolic wastes.

Stretching can effectively reduce muscle soreness, including short-term muscle soreness and delayed muscle soreness after exercise (DOMS see below). Research shows that static stretching after exercise can reduce muscle tension. It can be seen from EMG that stretching can effectively reduce the EMG signal of muscle tension and directly relieve muscle pain. On the other hand, stretching can accelerate microcirculation, thus reducing the swelling between muscle fibers, which is also one of the reasons for reducing muscle pain. Finally, stretching can reduce the generation and transmission of local pain nerve signals, which is one of the most direct reasons to reduce muscle pain.

With the development of modern science and technology and the change of lifestyle, more and more people lack adequate exercise. White-collar workers who work at their desks for a long time are prone to fatigue and tension in the muscles of the cervical spine and upper back, resulting in insufficient blood supply to the head, which leads to dizziness, decreased work efficiency and increased mental stress. Stretching at work can relax muscles, relieve muscle tension and improve mental stress.

three

Injury prevention

Traditional theory holds that muscle stiffness is the main cause of muscle strain during exercise, and research also points out that lack of flexibility is the inducing factor of many sports injuries. Stretching can reduce the frequency, severity and recovery time of muscle stretching. Stretching can make muscles more elastic, absorb more energy and increase muscle contraction.

On the other hand, muscle fatigue is also the inducement of sports trauma. After exercise training, stretching can speed up muscle recovery and reduce the fatigue of muscle training and work the next day, thus achieving the purpose of preventing injury. However, at present, there is no unified conclusion on the mechanism and principle of stretching in preventing injury. Nevertheless, most people still recommend stretching as an important part of a complete exercise prescription.

Safety tensile specification

1, wrong stretching will bring trouble.

2. Painless stretching.

3. Stretch after warming up (such as jogging).

4. Apply force evenly when stretching, and pay attention to adjusting breathing (exhale while the muscles are gradually elongated, and keep relaxed).

5. Stop stretching until the muscles feel nervous, and pay attention to increasing strength step by step.

6. Pay attention to stretching symmetrical muscles to ensure that the relaxation of symmetrical muscles is conducive to maintaining joint function.

7. Pay attention to maintaining a normal posture when stretching, which is conducive to ensuring that the target muscle is well stretched and does not affect other muscles.

8. Avoid participating in explosive training immediately after static stretching.

9. Stretch on soft and fixed surfaces (artificial lawns, yoga mats, etc.). ).

10, mainly in supine or prone position, which is beneficial to relax the body and improve the stretching efficiency.

Four Common Wrong Stretching Methods

1

Forced stretching

Forced/forced stretching often occurs in daily stretching. For example, if you suddenly want to feel better stretching during the split, some dancers will try to do super splits or ask friends to help you complete a perfect split. These are forced stretches, which are often harmful to you. Don't stretch hard, but stretch slowly over time. Never rush for success.

2

Static tension

Static stretching refers to stretching the tendon slowly until it stops stretching, and then holding it for 10-30 seconds. Static stretching is the most common wrong way to warm up. Although static stretching can enhance muscle flexibility, never stretch cold muscles. Cold muscles are easy to stretch and tear. Cold muscles stretching muscles may damage ligaments and tendons. Cold muscle stretching may also cause muscle weakness, leading to abnormal muscle contraction. When dancing, the muscles can't contract normally, and it is easy to hurt the dancers. Static stretching is suitable for relaxation after exercise or as the main exercise after warm-up. At this time, the muscles are warm and soft, and it is not easy to get hurt. You can try jogging, speed up blood movement and raise your heart rate, then take a simple walk and do some squats. Let the muscles warm up and relax gradually.

three

Unbalanced stretching

For maximum flexibility, all muscles need to be stretched. Excessive muscle stretching may lead to muscle strain or even tear. Stretching every muscle of the body and balancing the proportions can make the body more flexible.

four

bate/hold one's breath

Stretching is often so concentrated that you forget to breathe. Breathing during stretching can give full play to the effect of stretching. Breathing helps to relax the body, increase blood circulation and eliminate lactic acid in the body. Paying attention to your breathing will also help you focus on the specific muscles you are stretching. Hold your breath, your muscles can't be stretched to the maximum. Breathe normally and inhale slowly through your nose. Hold your breath for a while, then exhale slowly through your nose or mouth. Stretch according to the number of breaths.

Points for attention in stretching

Stretching is not recommended under the following specific circumstances:

1, joint instability (or joint injury) caused by fracture or sprain

2. There is a wound at the stretching site, accompanied by infection or inflammation (soft tissue inflammation, such as folliculitis, etc. )

3. Acute injuries (injuries to muscles, tendons, ligaments, etc.). ) exists in the stretching part.

4. There is pain in the stretching part.

Correct dance stretching steps

First, warm up. First move the joints of the head, hands, waist and legs, and then jog 15 minutes. I agree with this, because schools used to come like this, and ligaments are easier to relax after jogging.

The second is to pull the ligament. It is divided into several steps.

Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too.

Then the legs. Keep your legs straight and press down. The requirements are the same as above.

The third is the vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright. (leg)

The fourth is a cross. Feet on the ground, feet hooked, other requirements as above.

The fifth is to press the crotch. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. ) Try to separate your knees from the ground, be careful not to lie on the ground, support them with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.

The sixth is the instep. Kneel on the ground, put your instep on the ground, lie on your back, and put the ground behind the highest level. Be careful not to tilt your knees.

Some common problems in stretching

1

Q: Is it stretching before exercise or stretching after exercise?

A: You need to stretch before and after exercise. People often ask, "Should I stretch before or after exercise?" This is unnecessary because both kinds of stretching are necessary. It is no good to stretch only after exercise and treat it as stretching before the next exercise. Stretching after exercise and stretching before exercise have different purposes, which are two completely different processes.

The purpose of stretching before exercise is to prevent injury. Stretching can increase the range of motion by lengthening muscles and tendons, ensuring that we can move freely without restrictions and avoid sports injuries.

However, stretching after exercise plays a completely different role. Its main purpose is to promote the repair of muscles and tendons. Stretching exercise can stretch muscles and tendons, which is beneficial to prevent muscle stiffness and relieve DOMS (delayed muscle soreness) caused by high-intensity exercise.

Stretching activities after training should also be part of finishing activities. The arrangement of finishing activities can be different according to the intensity and time of exercise, which usually includes low-intensity exercise for 5~ 10 minutes and static stretching for 5~ 10 minutes.

Effective finishing activities, including low-intensity exercise and stretching exercise, will help to eliminate metabolic waste in muscles, prevent blood stasis and promote the transport of oxygen and nutrients to muscles. So all these can help the body recover to the level before exercise, and then accelerate the recovery process.

2

Q: To what extent? Does it hurt?

A: Stretching doesn't mean pain, but you should feel comfortable, flexible and beneficial. Although many people think that if you want to get the most benefit from stretching, you need pain, which is one of the mistakes we often make when stretching, for the following reasons:

When muscles are stretched to pain, the body will resist stretching through stretching reflex, which is a safety defense response to prevent muscles, tendons and joints from being seriously injured. Stretch reflex protects and prevents muscle and tendon from overstretching by causing muscle contraction.

Therefore, if you want to avoid the occurrence of traction reflex, you must avoid pain. Never stretch beyond the comfortable range, just stretch until the muscles feel nervous. This can not only avoid damage, but also get the best benefit from stretching activities.

three

Q: Do you need to pay attention to breathing problems when stretching? How to adjust breathing?

A: Many people consciously hold their breath when stretching, which will cause muscle tension and difficulty in stretching. In order to avoid this phenomenon, remember to keep breathing steady and increase the depth of breathing during stretching activities, so as to promote muscle relaxation, speed up blood flow and speed up the transport of oxygen and nutrients to muscles.

four

Q: How long should each stretching action remain still? How often do you stretch? How long will the whole stretching activity last?

A: These problems are often involved when we discuss stretching. Although there are many different answers to these questions, I think the following suggestions are the most correct and beneficial at present, in view of the professional ideas and my experience gained from studying relevant literature.

The most controversial question is: "How long should I stretch at a time?" Some articles will tell us that 10 seconds is enough, which is the shortest time in the existing reports. But 10 second can only relax the muscles and start to lengthen. In order to really improve flexibility, each stretching action should be kept for 20~30 seconds.

The time of stretching activities should depend on the degree of participation in specific sports. That is to say, for people who aim to improve their health, the stretching time should be no less than 20 seconds, but if they want to participate in high-level sports, each stretching action needs to be kept for at least 30 seconds and gradually extended to more than 60 seconds.

"How often should I stretch?" The principle of participating in stretching activities adapted to the level of exercise also applies to the number of stretches that each muscle should perform. For example, for beginners, each muscle group can stretch 2~3 times, and if the exercise level is high, each muscle group can stretch 3~5 times.

For "How long should I stretch?" The above principles still apply. For beginners, you can stretch for 5~ 10 minutes, but for professional athletes, the total stretching time of the whole day should be close to 2 hours. If the exercise level is between beginners and professional athletes, the stretching time should be adjusted according to the exercise situation.

Be patient when stretching. No one can make your body healthy in a few weeks, so don't expect miracles through stretching. In the long run, some muscle groups need at least three months of stretching activities with certain intensity to get substantial improvement. Therefore, persistence is worthwhile.

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