0 1
stretching
But what is stretching? From the perspective of muscle anatomy, when the body stretches and contracts, the length of soft tissues such as muscles will change, stretching "becomes longer" or tightening "becomes shorter". Then if the body is tight, it is necessary to "lengthen" the "short" muscles.
For example, supine stretching is stretching the hamstring muscles at the back of the thigh.
You must have had such an experience. When you do this pose for the first time, your back is very high and your hands are far from your feet.
With more practice, slowly, your hamstring muscles will be "stretched" a little, until one day, you can grasp your feet with your hands.
But from the nervous system, in fact, your brain is protecting you, that is, you can't get down, and your brain is restricting you.
The original intention of this mechanism is to protect the body, so that the body's movements stay within the familiar range of the nervous control system, rather than "walking out of the comfort zone"-so that the body can be spontaneously protected in a dangerous environment.
Therefore, if you want to open your body slowly, no matter where you start, the degree of stretching should be gradual and not sudden.
For stretching, should stretching be before or after exercise?
In fact, stretching is divided into static and dynamic. It is best to stretch dynamically before exercise and stretch statically after exercise.
Look at the picture and you will know which muscles your pose stretches, which are static stretching, which are dynamic stretching, what is fascia and how to relax.
Here are some static stretching postures, and the muscles stretched in this posture are attached.
Note: During stretching, don't forget to keep breathing naturally to ensure no pain. Hold 10-30 seconds for each breath.
forward lunge
Muscles involved: psoas, iliopsoas, quadratus lumborum and piriformis.
Sit forward, bend over
Muscles involved: back muscle, hamstring muscle, calf.
Pigeon sitting posture
Muscle involved: tibialis anterior.
Gluteal muscle extension
Muscles involved: gluteal muscles.
Butterfly stroke posture
Muscles involved: adductor muscles.
Tilt one leg forward
Muscles involved: dorsal muscle and hamstring muscle.
Side bending with support
Muscles involved: trapezius and latissimus dorsi.
Spinal torsion
Muscles involved: gluteus muscle and oblique muscle outside abdomen.
Face down near the wall.
Muscles involved: pectoralis and latissimus dorsi.
Extended triangle posture
Muscle involved: oblique muscle outside abdomen.
Stretching of neck and back muscles
Muscles involved: trapezius muscle
Straight arm back lift
Muscles involved: lateral deltoid muscle
Pelvic muscle extension
Muscles involved: adductor and hamstring.
Chest muscle stretching
Muscles involved: pectoralis and latissimus dorsi.
Camel style
Muscles involved: abdominal and abdominal external oblique muscles.
Pozitia Copirui
Muscles involved: latissimus dorsi
Cervical lateral muscle extension
Muscles involved: sternocleidomastoid muscle and trapezius muscle.
Muscle stretching in front of neck
Participating muscles: sternocleidomastoid muscle.
Here are some dynamic stretches for everyone:
02
ligament
When it comes to stretching, it is particularly easy to confuse stretching muscles with releasing fascia.
Fascia is a kind of fibrous tissue that runs through the whole body and wraps the human tissue in the right position. Fascia in a narrow sense refers to the myofascia wrapped in the outer layer of muscle. The picture below shows the fascia.
It is the transparent film that people see when they buy pork.
Fascia actually contracts and relaxes like muscle, except that fascia is not controlled by our consciousness, but contracts when it is stimulated by tension or chemicals.
If inappropriate stimulation persists, the fascia will continue to contract, unable to relax, and will adhere and tighten over time, leading to tightness and soreness.
In other words, if the outer fascia is not relaxed, the stretched muscles will still contract back.
Therefore, before stretching, the fascia needs to be released, and the common self-release method is foam shaft.
Release skin