You can err wrong. Here’s 8 ways to tell

You already know that Stretch is importantA number it improves flexibility and agility (one The main components of fitness) and Reduces risk of injuryA number and if you dried fruit Stretching, muscles can be reduced and strong, which can limit your range of movement and risk to joint pain or a pulled the musclesA number

But stretch is only beneficial if it is done correctly. There are some common stretching errors that can lead to what you are looking for, such as injury and infirmability. Here are eight pitfalls to avoid so that you can improve your flexibility and your workouts.

1: You make the wrong way

There are two main types of stretching: Static and dynamicA number of static stretch is what you probably remember the gym class. Gradually pulling the muscles and positioning for about 30 seconds. Although this is a great way to train or increase the total flexibility, research suggests that the static stretching before the force training can actually cause a. Decrease in presentationA number

“During Warming, you want to dynamically stretch, which strengthens muscle activation and prepares muscle to be strong in the range of movement,” says Trevor. Dynamic stretches include: lungstrunk rotations, leg swings and jumpA number

You can focus on the “cool-down” period for post-exercise on the static stretch to calm the muscles and release tensions. “Both types of stretch can help stimulate mobility,” said the topic. “But one removes the muscles while the other soothes them.”

2. You stretch while stretching

Using waste, forcing muscles to stretch out from its normal range (AKA) Ballistic stretching) May feel that will help you increase the range of your movement. But instead of loosening muscles, this type of fast stretching movement can actually cause muscles to tighten, known as Myotatic Reflex: or “stretching reflex”. It can lead to muscle or tendon tear injuries that thieme says.

3. You stretch the wounded muscles

Stretched damaged muscles are “Great NO” – warns Tem. Muscle tension usually happens when the muscles are was stretched beyond its limitSo it stretches to be harmed in the future. Instead use Police protocol (Protection, optimal download, ice, compression and increase) to help the muscle treatment.

4: you overdrive

While some anxiety is expected, you should never be pain when stretched. “Overstretching can lead to muscle strains or extremely large neurosis (nerves),” says Lindsay Sudell, Mot, Otr / L, CPSS-3, CPT Just stretches LAA number

Overstretching can also lead to hypermoon“What is when the joint is too loose and thus unstable,” says Tem. Learn your limits when you stretch and don’t make yourself go beyond.

5: You are not consistent stretching

It will take more than several independent stretch sessions to achieve the flexibility of gymnast. Ideally, your stretching session must be moderately and frequently than intense and casual.

“Stretching for physical, permanent change must be consistent six to eight weeks,” says Sudell.

6: You are accelerating through your stretcher

“People often do not strive for the appropriate duration of time,” Sudell explains. He advises to have a purpose 30 seconds or less to stretch preliminary exercises. To the static stretch of the delay, to keep each stretching At least 60 secondsA number

7. You do not make special sports

Special sports stretches “can be in any way aimed at movements that need a certain athlete,” says Sudell. For example, she says golfers can focus on the sections that improve their spine rotation and hip mobilitySo they can hit the ball with the most power. Sprinter: can warm up by dynamic stretching similar to runs and explosive movements as I walk the lungsTo be in style Button launchand High kneeA number

Research It also shows that static stretchers are better to meet athletes in need of flexibility (such gymnasts or dancers), while dynamic stretches must be for those who need to run or jump (like a basketball players or lane).

8. You ignore your breathing

Deep: Diffener breathing “Can help to calm the tense muscles, and when it can allow even more deep stretching without risk of injury,” says Tuesi.

In addition, breathing strengthens the therapeutic effect, says Sudell. Studies show that diaphragmic respiration can Help the body to recover after intense exercise. Is the right way to breathe In breathing slowly during the stretch, keep a moment, then leave the breath through the mouth or nose, keeping the diaphragm and abdomen.