Stretching.Everything You Need To Know.

Few people follow and pay attention to stretching programs. The flexibility of the muscles in each person is different. Usually women are more flexible than men, but with age the flexibility of muscles deteriorates, so it is important to stretch regularly. Stretching for weight training is very important because weight training significantly tightens the muscles.

When should i stretch?

Muscles are most flexible when well warmed up. It is appropriate to do a preliminary warm-up (5-6 minutes of running / exercise bike). Stretching can also be part of the warm-up.

Stretching can be performed both before and after exercise. When performed before training, the goal is to improve the elasticity of the muscle. This way the muscles, joints and tendons are prepared for training.

Post workout stretching  aim to stretch the already exhausted muscles, joints and tendons - this helps to aid recovery and relaxation throughout the body. Another option is stretching during training - between sets.
In fact, you could stretch at any time of the day- this will improve the flexibility of your muscles.
Stretch 2-3 times a week for 10-15 minutes. You can try stretching before bedtime - this will relax your body and help improve sleep.

Breathing

Breathing is essential when stretching. Getting enough oxygen into your muscles helps them stretch. It also helps relax the muscle.

• Breathe deep and slow. On the stretching part of the exercise take a deep breath through your nose, exhale when you release. Do not hold your breath.

Effects of stretching

• Stretching prevents injuries, it helps blood flow to the muscles (helps to warm up the muscle). Muscles are relaxed and lively and ready to workout.
• Post workout stretching helps muscle recovery by improving blood circulation.
• Helps to rebuild muscles, removing lactic acid.
• Extends the muscles, thus making them bigger.
• Stretching makes muscles "ripped". It helps with muscle separation.
• Provides elasticity to the tendons.
• Reduces muscle tension and joint pain, and thus relaxing the body.
• Improves coordination.
• Prevent injuries - muscle strains, sprains and lacerations.
• Creates an own consciousness of the muscle and helps to improve concentration and relationship between the muscle and nervous system.
• Improves recovery when injury or overtraining.
• Helps to increase muscle growth by stretching the connective tissue that surrounds muscle. Thus, the muscle has more room to grow

Tips for proper execution 

• Warm up with aerobic exercise (5-6 min) before stretching.
• Perform the stretches slowly, without jerking.
• Try to hold the stretched position in 30 seconds. Do each movement 2 or 3 times.
• Stretch until you feel mild tension in the muscle, but not pain. Try not to overstep the limit, as you may hurt yourself.
• Gradually stretch more and more. Each subsequent set exert a little more pressure on the muscle.
• A good idea is to stretch the antagonist muscles in one day.
• Before stretching a specific muscle group make sure you warm it up first.
• Do stretching gently and gradually to prevent hyperextension, which can lead to muscle pain or damage to the soft tissue or ligaments.

Types of Stretching

• Passive (static) stretching - the technique requires a slow and controlled movement. Slowly stretch the muscle to reach the end point (feel mild pain) - hold for 20-30 seconds. Then just as slowly return to starting position and let the muscle contract. In this type of stretching the muscle is relaxed, while the part of the muscle that does most of the work is the connective tissue that surrounds muscle.
• Active (dynamic) stretching - When the muscle is performing any movement. The movements are performed without detention in the initial and final phases and without pauses between them - swings, slopes, lunges. An example of such stretching is the dead lift with straight legs. The muscle is contracted to lower the weight.In this type of stretching the muscle is contracted, this stretches tendons and other tissues. Perform this kind of stretching for 8-20 reps. When the muscle is tired, stop as tired muscles are less elastic, which in turn limits the working range. This type of stretching is suitable for novice athletes, it can be performed as an effective warm-up for flexibility.

• Ballistic stretching - it's like passive stretching (increases the range of action of the joints), only in the final stages of the stretch it utilises short sharp swings / strains. Sometimes these impulses lead to excessive loads and can damage connective tissue, making it strained beyond its elastic capabilities. Be especially careful when implementing this type of stretching.

Both types of stretching should be implemented (passive and active). Unstretched muscles can be damaged easily during exercise.

In addition, joints and muscles that lack flexibility may interfere with the quality of the muscle strenght. Implemented properly, stretching can only contribute to better your training and recovery.

(picture:telegraph.co.uk)