Stretching is a type of fitness that is becoming increasingly popular among those looking for new ways to achieve their dream figure. The name of the direction comes from the English “stretching”, which literally means “stretching”. This is a whole set of exercises that is aimed at stretching muscles, giving the body elasticity, flexibility and restoring tone.
We decided to find out why stretching is considered the most popular sport, what types of stretching exist, and also asked an expert - leading trainer of the Topstretching studio network, master of sports in rhythmic gymnastics and blogger Milena Milalich to talk about how to make classes more effective. At the end of the article you will find a bonus - a drawing of certificates to the Topstretching studio.
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"Fold"
First, let's look at stretching exercises for beginners. In all complexes for the development of flexibility, “Fold” is indicated. If you learn to do it correctly, then you will definitely be able to do more complex exercises.
We sit on the floor. To begin with, we leave one leg straight and bend the other at the knee - this will make it easier for even a beginner to stretch.
We begin to slowly lean towards the straight leg. We make sure that it is not the head that is lowered, but the chest. We stay in this position for 30-60 seconds and then do the same with the other leg.
Next we complicate the exercise. We stretch out two legs and bend towards them. Toes point forward. Then we raise our socks up and also bend towards our feet.
In all cases, we stretch different muscle groups. The greatest load falls on your legs, but if done correctly, you should also feel tension in your back.
Stretch your abs
The press needs to not only be pumped, but also stretched. Because flexibility is important for the whole body. Flexible muscles are less susceptible to injury, and the figure of a person who regularly stretches looks more toned.
We lie on our stomachs and rest our palms on the floor. We begin to rise above the floor. First we raise our elbows, then our head, chest and stomach.
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Stay in this position for 30 seconds. Squeeze your glutes to relax your lower back. At the same time, the abdominal muscles will stretch.
We return to the starting position. We perform the exercise 5 times.
Contraindications
When a person gets acquainted with a new sport, a lot of questions arise in his head: does stretching help you lose weight, is it possible to do it if you have a herniated spine, how dangerous is it to do stretching with varicose veins, during pregnancy? To answer these questions, consider contraindications to stretching:
- Acute period of injuries and diseases of the musculoskeletal system;
- Severe dysfunction of the respiratory and cardiovascular systems;
- Complicated course of varicose veins (presence of unstable blood clots, thrombophlebitis);
- Habitual dislocation of the joint (stretching a certain area is contraindicated);
- Early postoperative period;
- An acute infectious process accompanied by fever, malaise, and weakness.
Excess body weight is not considered a contraindication to training, but keep in mind that you are unlikely to be able to lose weight by doing stretching alone. To do this, it will have to be combined with cardio and strength training. But proper stretching will strengthen the muscle frame, remove cellulite, and make the body more toned.
If you have a hernia of the cervical, thoracic, or lumbar spine, you can and even need to deal with it, but only after prior consultation with a doctor. Loads may be contraindicated in case of prolapsed hernia or against the background of compression of the spinal cord by the intervertebral disc.
Stretching during pregnancy is a useful set of exercises that will help pregnant women prepare the body for the upcoming birth and prevent excessive weight gain. However, training is allowed only after the approval of a gynecologist.
Attention!
You cannot engage in stretching or any other type of aerobics if there is a threatening miscarriage, the presence of bloody discharge from the genital tract, uterine hypertonicity, placenta previa or the risk of placenta abruption.
Another useful exercise for stretching the abs
It is often said that stretching exercises at home are difficult to do if the room is small. But that's not true! Because there are options for those who cannot afford to allocate a lot of space for training. For example, for this exercise you will only need a wall.
We stand facing the wall at a distance of about 1-2 steps (then it can be increased as flexibility develops). We rest our hands on the wall and begin to move the body back.
You will immediately feel the muscles of your abs, back and legs stretch. Stay in this position for 30 seconds, and then repeat 2-3 times.
What is stretching
Stretching is a soft system for developing joint mobility, stretchability of tendons, ligaments and muscles. It is important to understand that stretching is a direction in fitness that is rarely used in isolation from other techniques. It is usually combined with strength training, cardio training, and used as the final training stage.
At the same time, we are not only talking about training aimed at developing strength and endurance in athletes; some elements of stretching are used within the framework of exercise therapy and are aimed at rapid recovery from illness or injury.
The difference between stretching and other fitness systems
The distinctive features of stretching, which give it an advantage over other sports, are:
- General availability – there are no age restrictions for the technique and relatively few absolute contraindications;
- No need to purchase special equipment or exercise in a gym; the maximum that may be needed is a gymnastic mat and a training suit;
- Low risk of injury when performing all tasks smoothly;
- Possibility of training at a low level of physical fitness.
"Corner" for twine
The “Corner” is often included in split stretching exercises. In fact, it's almost a split. Therefore, if you learn how to do it, that’s already more than half the success.
We sit on the floor and spread our legs wide apart. First, we bend over to each leg, helping ourselves with our hands. Next, we lean forward and make sure that the chest goes down, not the head.
Our task for the future is to lie completely with your chest on the floor. In the meantime, find a position in which you feel tolerable pain and sit there for 5 minutes. Then you can repeat the exercise 1-2 more times.
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Swing your legs
Many stretching experts recommend performing not only static, but also dynamic stretching. Statics (when we just stretch evenly) is less painful, but to improve results you can try to stretch dynamically.
However, remember that warming up is required. Otherwise, injuries cannot be avoided. Try incorporating leg swings into your stretching exercises. This is a great way to increase flexibility and tone your hips a little.
We lie down on our backs. We bend one leg at the knee, and swing the other. It is advisable to do the exercise 20-25 times with each leg in 2-3 approaches.
Next, we turn over on our side and perform swings with one leg in the same way. After this, you can roll over onto your back and do the same.
After each approach, you can take your working leg by the foot and pull it up. This will help stretch the muscles even more.
Recommendations
- Don't forget about breathing , this is very important in stretching.
- Don't make sudden movements. Take positions and stretch gradually to avoid injury.
- Do not start complex positions without mastering the basic ones perfectly.
And also read: Stretching for beginners → How to improve body stretching → Exercises for stretching legs → “Bricks” for stretching →
Stretch your arms
When doing muscle stretching exercises, many people forget about their arms. It's better to spend a little time in this area.
The “Lock” exercise, which many people know from childhood, will help you stretch well. We place one hand behind the head from above, and the other from below. And we connect both hands. We do it on the right and left sides.
Grab any support (a door handle will do) and turn your back. Turn your arm upward with your elbow, moving your body forward.
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Stretching will help you feel more aware of your body. It will improve your quality of life and will be a great addition to your basic training. Try it!
The benefits of stretching
Muscle stretching exercises not only improve their function - when stretching, the processes of blood circulation and metabolism are enhanced. This is why the positive effects of stretching are so diverse:
- Acceleration of recovery of the musculoskeletal system after injury or surgery;
- Prevention of osteoporosis, degenerative joint diseases;
- Increased flexibility, alignment of posture;
- Normalization of the tone of the vascular wall;
- Activation of venous and lymphatic drainage, which prevents the formation of edema;
- Regulation of digestive processes;
- Fight cellulite and excess weight;
- Improvement of psycho-emotional state.
