Whether you are going to practice Crossfit or do strength training, stretching every day is a healthy habit, which can make you get real rewards. This paper summarizes the benefits of stretching every day.
Eyes bright and energetic in the afternoon.
If your job requires sitting still all day, stretching in the afternoon can play a better refreshing role than drinking coffee. Stretching for just a few minutes can also increase blood flow throughout the body, including the brain. It can make people wake up from a lazy state and get back to work in high spirits.
Less likely to fall or trip.
A study selected 42 college students. The researchers investigated whether stretching would affect their residence time on the stabilizer. The results show that students who do stretching exercises 30 minutes in advance spend far more time on the balance instrument than those who sit still.
Researchers believe that stretching helps to coordinate fine muscle movement, which means they will make small adjustments to avoid falling.
Flexible body, reduce pain
Regular stretching can relieve muscle stiffness and enhance joint flexibility; However, in order to really get these benefits, it is very important to adopt the correct stretching method. Sports physiologists advise people to do less static stretching and more dynamic stretching with a wider range of motion (such as shrugging, sprinting, turning arms, bending wrists, lifting knees, etc.). ) and use a foam roller to relax the body tissue.
Fitness exercise is more effective.
Regular stretching will help you to be more perfect in other fitness exercises. Take the squat as an example. People who stretch regularly will squat lower, their knees and hip flexors can be further bent, and the effect of exercise will be higher.
It is unlikely to hurt yourself.
Doing more stretching exercises in warm-up activities will not only help the body get ready to start exercising, but also make the brain switch to "exercise mode". Although stretching can't completely avoid injury, it helps you to form a sense of injury prevention, because your attention will be more focused and you won't make mistakes easily.
reduce the blood sugar
As we all know, exercise helps to keep blood sugar level stable. One study selected adults with type 2 diabetes or prediabetes who did 40 minutes of stretching after drinking sugary drinks. The results show that their blood sugar level is much lower than those who only do "simulated stretching (making the same posture, but not actually stretching muscles)".
stress relieving
Stretching helps to relieve physical and mental tension, because it can relax tight muscles and induce people to enter a relaxed state. But don't overdo it, especially if you have been injured.
Since stretching exercises have so many benefits, do you know how to practice stretching well? Let's look at stretching exercises. How to do stretching exercises in all parts of the body?
I. Shoulder and neck extension
1. Cervical scoliosis
Stand up straight, back straight, chest out, abdomen in, hands flat on the front of thighs. Feet apart, knees slightly bent (the distance is hip width). Relax your shoulders. Without moving the shoulder, slowly put the left ear close to the left shoulder and hold it for 20-30 seconds.
Switch to the right and repeat the above actions. You can also sit and finish this action. If you work at your desk for a long time, you can also use this action to relax your neck, but you should turn your neck before doing it.
2. Shoulder and neck joint extension
Stand up straight, back straight, chest out and abdomen in. Feet apart, knees slightly bent (the distance is hip width). Relax your shoulders and put your hands behind your back. Hold your left wrist with your right hand (not too tight) and let your right ear slowly lean against your right shoulder. At the same time, slowly pull your left wrist to the right with your right hand until you feel the muscles in your shoulders and neck tighten. Hold for 20-30 seconds. Let the right hand loosen the left wrist, and the neck will relax again, and then repeat the previous action with the left hand. This action can also be used to relax the tension of shoulder and neck muscles caused by office work. But you also need to move your shoulders and neck now.
3. Improve the yoga tree.
Stand up straight, back straight, chest out and abdomen in. Feet apart, knees slightly bent (the distance is hip width). Keep your hands straight up, cross your wrists on your head, close your palms, look up and look forward. Hold for 20-30 seconds. Then let the wrists cross in the opposite position and repeat the action. If you are familiar with yoga, you will find that it is actually a yoga tree-like upper body exercise.
Second, stretch your arms.
1. triceps brachii extension
Stand up straight, chest out and abdomen in. Feet apart, knees slightly bent (the distance is hip width). Bend your right elbow and put it behind your head, keeping your palm as close to the middle of your back as possible. Hold the right elbow with your left hand and gently pull it to the left until you feel the muscles behind the upper arm tighten, and hold for 20-30 seconds. Change hands and repeat the previous actions.
2. Forearm and biceps brachii stretching
Stand up straight, back straight, chest out and abdomen in.
Feet apart, knees slightly bent (the distance is hip width).
Palm up, raise your right hand horizontally (slightly below the horizontal plane). Press the left palm down against the right palm until the right palm is vertical to the ground. Hold for 20-30 seconds. Switch hands. Repeat.
3. Deltoid stretching (shoulder)
Stand up straight, back straight, chest out and abdomen in. Feet apart, knees slightly bent (the distance is hip width). Lift the right arm horizontally, then rotate the shoulder joint to make the arm close to the chest, support the left hand on the elbow of the right hand, and slowly push the right arm to the chest. Hold for 20-30 seconds. Switch hands. Repeat.
Step 3 stretch your back
At the same time, the stretching of the back is easily overlooked, but it is actually very important. Stretching the back can also improve the pain caused by muscle tension in the back. Prevent spinal injury.
And a lot of back stretching. Here are two commonly used.
1. class action
Lie on your side on the ground with your arms on your chest. Put your knees together, bend your knees and lean against your chest, so that your body will gather together, tighten your body as much as possible, and feel the extension of your back and spine. This is also a good spinal exercise. Can improve the bad shape of the spine.
Step 2 arch your back and tuck your waist in
Kneel on your knees and put your hands on the ground, just like a kitten. Keep your back straight and tuck in your abdomen. Inhale, arch your back, tuck in your abdomen, feel the stretching and stretching of your back spine, and lower your head. Hold for 20-30 seconds. Exhale, let your back sink and form a collapse, and hold your head slightly for 20-30 seconds. This action can also be done standing. If you kneel, pay attention to protect your knees.
4. Stretching of pectoral muscles
Stand up straight, chest out and abdomen in. Hold the doorframe or doorpost with your right hand and straighten your arm. Pushing my right chest forward, I felt the tension and stretching of my chest muscles. Hold for 20-30 seconds. Change the left chest. Say it again.
It is easy to ignore the stretching of women's breasts. But it will involve many sports, such as tennis. Instantaneous relaxation and regular stretching of chest muscles can also improve your body shape.
Verb (abbreviation for verb) Hip and Hip stretch.
1. tuck into a group
Lie flat on the ground, put your knees together and lean as far as possible to your chest, double-forked, and feel the muscle tension on the outside of your hips and thighs. Hold for 20-30 seconds.
Bend your knees and lie flat.
Lie flat on the ground, bend your right leg to your chest, press your left hand on the outside of your right knee and slowly press it to the left ground. Feel the tension between your hips and hip bones for 20-30 seconds. Change your left leg. Say it again.
Step 3 sit with your legs spread out
Sit on the ground, keep your back straight, hold your chest out, spread your legs as far as possible, and tuck in your abdomen. Put your hands on the inner thighs on both sides, and slowly bend forward from your hips to keep your waist straight. Feel the muscles in the inner thigh and back tense, and keep still for 20-30 seconds.
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