1, reduce muscle tension and let the human body release more pressure.
2, make the human body move more easily, and then improve the flexibility of the human body.
3. It can expand the body's fitness range. For example, stretching before climbing may give you a free posture.
4. Muscle distortion can be avoided (strong, soft and stretched muscles are more tolerant than stiff and unstretched muscles).
5, it is conducive to maintaining the flexibility of the human body, and the human body is not easy to become more and more rigid with age.
6. It can make your muscles stronger and the wireframe smoother.
Type of stretching
1, static tension
This form of stretching is the most common, which means to stretch in a continuous stretching posture. You can do several static stretches by several relatively short or long maintenance times. Although there is some controversy about their effects, recent research shows that if the total stretching time is the same (for example, six times 10 second or two times for 30 seconds), there is no difference in the effects. Static stretching requires a continuous stretching posture. It can not only improve the length of tense muscles and muscles that have not exercised for a long time after injury, but also be very effective in relaxing and improving traction pain tolerance.
2. Dynamic stretching
It is a more functional stretching, which uses a specific exercise mode to exercise limbs in a larger range of motion than usual. It can be used as a part of warm-up activities before exercise or sports performance. The general characteristics of dynamic stretching include swaying, jumping or exaggerated movement, which makes the momentum of movement drive the limb to reach or exceed the limit of normal motion range and activate the reflex reaction of proprioceptors. These actions are directed at or similar to the following movements. This type of stretching is not to lengthen the muscles, but to help the body and mind prepare for the upcoming exercise, make the muscles active and increase the blood flow of the working muscles. Dynamic stretching includes actions from slow speed to medium speed.
3. Elastic impact stretching
It involves jumping, not keeping stretching time. Because elastic-elastic stretching can activate stretching reflex, many people infer that elastic-elastic stretching is more likely to cause muscle or tendon injury, especially the most tense muscle. However, this assertion is purely speculative, and there is no published research report to support the assertion that elastic impact stretching will lead to injury. But be careful not to confuse dynamic stretching with elastic impact stretching. Although both involve repetitive motion, bouncing motion is a fast bouncing motion, which involves a small range of motion near one end of the range of motion.
Step 4 Shrink-relax stretching
Also known as proprioceptive neuromuscular facilitation. It is especially effective for stretching stubborn muscles or relaxing tight muscles. Contraction-relaxation stretching requires maintaining the muscle posture at the end of the action. At this time, the muscles contract or pull back in the opposite direction of stretching, without moving. After keeping the muscles contracted for a few seconds, the muscles relax and then stretch a little. Repeat the above steps if necessary. It is surprising to stretch the muscle away from its starting position in this way. You can do it alone or with the help of your partner.
Ordinary stretching action
First, stretch the neck.
1, stand up straight or stand up straight. After placing your head with your hands crossed, as shown in the figure below, gently pull down your head vertically and keep your jaw as close to your chest as possible for 5- 15 seconds. Then gradually put it down and look up.
2. Stand straight or stand straight, cross your hands, put your palms on your forehead, and pull your head back so that your face and house are facing up for 5- 15 seconds. Then gradually let go and return your head to the standing position.
The practical effects of this posture fitness exercise: stretching the head and neck muscles, reducing neck fatigue, preventing cervical spondylosis and refreshing the brain. Note: people with fever and cold should not use it; Patients with sympathetic nerve type and vertebral artery type of cervical vertebra are not suitable for excessive posture strength; Patients with cervical disc herniation should be cautious.
Second, shoulder stretching.
1, feet are shoulder width apart, right arm is put behind your back, and your left hand grabs your right elbow and pulls it to the right of your body, stretching the back of your left shoulder; Hold for 5- 15 seconds. Stretching on the right is the same as the above process.
2. Put your right hand behind your back and bend your arm 90 degrees. Hold the elbow or upper arm of the right hand with the left hand, and pull the right hand from the back to stretch the front muscle of the left arm. Hold for 5- 15 seconds. Stretching on the right is the same as the above process.
The practical effect of this posture fitness exercise is to reduce the muscle tension around the shoulders, prevent scapulohumeral periarthritis and clean up the arm muscles. Note: persons with fever and cold are prohibited, and those with subacute shoulder injury are prohibited.
Third, waist and abdomen stretching.
1. Stand up with your feet shoulder-width apart and your hands on your ass. The human body gradually leans back and the hips move forward. Push your hips forward with your hands, tilt your head back, and gradually slide your hands over your hips to your feet to stretch your waist muscles, as shown in the figure below. Then gradually stood up.
2. Stand up straight on the desk and chair and spread your legs. The head gradually lowers forward, the head and abdomen bend forward between the legs and under the thigh root, and the waist muscles stretch for 5- 15 seconds. Then gradually stood up.
3. Stand on the table and chair. Put your hands behind your head, elbows in a straight line behind your shoulders, and bow your head to the right (be careful not to bow your head forward when you do it)
Fourth, back stretching.
Involve muscles: back muscles
Kneel down, legs apart, hips to heels, lean forward and try to touch the ground with your forehead.
Fifth, chest stretching.
Involving muscles: the widest muscles in the back and chest.
Stand facing the wall, push the wall with your right hand, slowly leave the wall, and repeat on the other side.
Sixth, calf stretching
1. Stand facing the wall for about one step, with the sole of your right foot against the wall and your body close to the wall, so that the back side of your calf has a gentle stretching feeling, and keep it for 20-30 seconds, and change to the other side.
2. Stand facing the wall, push the trunk forward with both hands, separate your feet with hip width, and slowly lift your feet upward for 20-30 seconds.
Seven, the inner thigh stretch
Bend over, straighten the inner thigh to the ground, and press down the side leg alternately from left to right. 10- 15 times.
Eight, the left and right legs stretch forward
Stand, hold your left foot with your left hand, keep your heel close to your hips, lift your left foot, tuck in your abdomen and stand forward. Change your right leg and do it again. Hold your left and right legs tightly for 20 seconds.
Nine, hip dynamic stretching
Stand, hold your knees tightly with your hands and lift them close to your abdomen. Lift your knees and stand on tiptoe at the same time, alternately from left to right. 10- 15 times.
Points for attention in stretching
1, used to stretch muscle groups.
Many people pay attention to bending the body to a greater extent and enhancing flexibility when stretching. The actual correct stretching should only be aimed at the stretched muscle group, which can overcome the resistance of other muscle groups. The less muscle groups you stretch at a time, the better the effect. For example, it is better to stretch both sides of the muscles behind the thigh separately than to stretch both sides at the same time. The advantage of this is that the degree of stretching can be controlled and easily adjusted.
2. Keep breathing smoothly
When stretching, many people habitually hold their breath as soon as they do deep bending. But once you stop breathing, your whole body will hold an abnormal force, and it is difficult for your muscles to fully stretch. Especially before the game, stretching and relaxing is very important. In order to eliminate the tension during stretching, we must pay attention to keeping a deep breath and stretching the muscles carefully.
3. Stop where you don't feel pain.
Proper stretching will not cause muscle aches the next day. Some people will stretch to the point where they feel intense pain, which is likely to cause injury. For example, it may cause joint torsion, leading to ligament or tendon strain; It may also cause great pressure on the vertebral body; Or twist it to cause damage to other parts of the body. If you feel local thermal sensation during stretching, you should reduce the tensile strength appropriately; If there is a burning sensation, stop stretching immediately; If there is a muscle tingling, it is likely to be a muscle strain.
4. Stretch symmetrically from left to right
There is left-right asymmetry in human body to some extent. There must be an easy stretch side and a difficult side. Therefore, when doing the same stretching action on the left and right sides, pay attention to the side that is more difficult to stretch. It is very important to reduce the difference between the left and right sides and improve the balance of running posture.
5. Stretching sequence
When a specific stretching action is performed, in addition to stretching the target muscle group, other muscle groups supporting cooperation are also stretched. When stretching, the synergetic muscle group should be stretched first, which has the advantage that the stretching degree of the target muscle group is not limited by the synergetic muscle group. For example, when stretching the muscles behind the thighs, it will also stretch the gluteus maximus and calf triceps to a certain extent. Therefore, the stretching effect of these muscle groups will be better after stretching the thighs first.
6. Stretching duration
How long does it take to maintain a passive stretching posture? Some people think it should be 10 seconds to 1 minute, while most studies think it should be 30 ~ 60 seconds. For the muscles in the back of thigh, it is generally considered that it is enough to keep stretching 15 seconds. For children and adolescents, 7 ~ 10 second is generally appropriate. Under passive stretching, each group is usually 2 ~ 5 times, and the interval between groups is 15 ~ 30 seconds.