In a static position, the muscles become numb and eventually begin to atrophy. The easiest way to train your muscles is with stretching exercises. You won't have to sweat during exercise, so the main complex for stretching muscles is a real pleasure, not only warming up the body, but also preventing joint diseases.
Stretching is essential for health and flexibility. The most common stretching exercises prolong life and the ability to walk on your own, even in old age.
Main positions
The main complex for stretching muscles includes the concepts of static tension, as well as passive, active and dynamic stretching.
Static stretching is usually used by beginners to warm up. The poses are done slowly to stretch and warm up the muscle at the same time. From the beginning to the maximum stretch of the muscle, at least half a minute should pass.
With passive stretching, the muscles also stretch very slowly, but resistance is added for the load. For example, while stretching the inner thigh, you can rest your spread legs against a wall or grab the arms of your partner in front.
Active stretching is a continuation of the passive one. When the muscles get stronger, it is necessary to refuse outside help and perform the exercises only with the strength of your own muscles. A prime example of active stretching is yoga and Pilates, when stretching is combined with light strength exercises without weights.
The most effective stretching exercises are based on dynamic stretching. Poses are no longer static. The muscles stretched to the limit are smoothly transferred from one position to another, while maintaining a slight tension in the muscles.
Proprioceptive muscle relief
The most common stretching exercises do not involve maximizing muscle contraction. But people related to professional sports necessarily perform a similar complex.
The technique for performing these exercises is quite simple. First, it is necessary to strain a certain group of muscles without moving this part of the body, i.e. isometric. Then you need to relax and stretch the muscle to its maximum point.
Proprioceptive muscle relief is often performed with added complication. In such exercises, isometric tension, relaxation and stretching ends with contraction of the agonist muscle.
How to avoid injury
Although static, stretching exercises can cause serious injury if not properly performed. To avoid sprains and rupture of ligaments, warm-up should not be neglected. In addition, during the performance of the poses, it is necessary to breathe evenly, without holding or increasing breathing. It is also worth remembering that impatience and haste will lead to injury and pain, but will not improve the result.
