Static stretches are held for a set time, which can range from 10 seconds to 3 minutes. If you go into a stretch and get the feeling that you want to release immediately, it may be a sign that you need to spend some more time stretching this area.
Stretch your body when your muscles are already warm, either after a warmup or at the end of your workout as part of a cool-down routine. Or, you can do a simple stretching routine on its own. Doing stretches after you warm up and before you start a high-intensity activity can cause your heart rate to drop.
Make sure your heart rate is elevated again before moving into your workout. Do a to minute session at least three times per week. Regular stretching can increase flexibility and improve your range of motion.
Improving your flexibility opens up your body, releasing stress and tension. It also helps to treat and prevent back pain. Increasing your range of motion allows your body to work efficiently and effectively, so you can:. This is especially important if you spend a lot of time sitting or have a sedentary lifestyle. Boosting your blood flow may even start or speed up the recovery process and prevent delayed onset muscle soreness DOMS. In addition to exercise, include some of these foods in your diet to improve blood flow and circulation.
Touching on the mind-body connection, Franklin emphasizes the opportunity to use a flexibility routine to tune in to yourself. She recommends entering a rest and digest state, from which you can allow yourself to process any emotions that arise and move forward.
Franklin inspires her clients to practice acceptance and forgiveness to be fully present in each moment. She recommends spending some extra time on an injured or nondominant side to rehabilitate it.
As a general rule, go only to your edge and remember it can vary daily. Also, bouncing while doing a stretch can cause tightness and injury. Striking the right balance between the two involves ensuring that the stretches you do are designed around your lifestyle — the work you do, the exercise you take, your capabilities, and any inherent injuries or imbalances.
However, recent years have seen many exercise clubs, gyms or studios offering group stretch based classes. They come with a range of names, but in my experience they generally share many similarities to the principles commonly seen in Yoga.
Yoga was invented a long time ago for people who lived very differently. They stood, squatted, or reclined. As a result, they generally had naturally neutral upright spines and immaculate posture. By contrast, we sit too much, and we do it badly; slouching forward, rounding our backs, poking our chins forward, rounding our shoulders and shortening the muscles in the front of our hips. In short; a postural car-crash.
We are drawn to the things we are good at, and that we find comparatively easy. My mom brought home the Jane Fonda workout and Raquel Welch Yoga videos and I became obsessed … especially with the yoga. When I first started practicing, the Splits Hanumanasana were wishful thinking!
But I was diligent and disciplined and, by age 14, I was religiously reading Yoga Journal and stretching my way into the splits. In college, I would wake up early and practice my poses in meditative silence while my roommate was still sleeping. I stretched all the time … it instantly made me feel better. In my early 20s, I moved to L. Teachers loved using me as a demo and would twist me into origami and balloon puppets with great ease. My practice and my stretching were bordering on compulsive.
I was endlessly shifting around, never quite feeling comfortable. These connective tissues comprise 30 percent of the bulk of a muscle. When we stretch a muscle, upwards of 40 percent of the actual stretch is coming from the elongation of its fascia! With too much stretching, the fascial tissues lose their ability to recoil and the inherent elasticity of these connective tissues disintegrates and becomes less functional as a result. Connective tissues are full of nerves and blood vessels that help supply the muscles with nourishment.
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