Stretching aims to increase flexibility and joint amplitude, leaving the body more flexible and with broader movements. “A well-stretched musculature will be less susceptible to muscle injuries, such as contractures and strains”, says Cristiane Peixoto, Physical Education teacher.
Also according to the professional, the stretching it also helps prevent tendon and ligament injuries and tendinitis. “Therefore, it is recommended for those who practice physical activity and maintain flexibility”, he justifies.
Frequency of stretching
Inserting stretching into your routine can be very beneficial to your health. “Some leading bodies, such as The American College of Sports Medicine (ACSM), recommend stretching 3-5 times a week. People with certain pathologies, such as arthrosislow back pain or joint problems, they should stretch every week, even twice a day”, says Cristiane.
After physical activities
ACSM also recommends stretching before or after a set of fitness exercises or for sports. “When the activity is focused on gaining muscle strength, consisting of resistance exercises, the recommendation is to stretch after the series of exercises”, explains Cristiane Peixoto.
According to her, stretching promotes stretching of the muscle fiber. Strength exercises, on the other hand, do the opposite: they shorten muscle fibers. “So, if you do an intense stretch beforehand, you can impair performance in the activity”, she justifies.
Stretches before practice
Experts argue that a light, low-intensity stretch, lasting a few seconds in each posture, can be beneficial, especially for people who want to improve posture before the activity and the position of the joints. Practice still helps warm up muscle fibers.
“Studies also show that the person who starts the warm-up with a cold body and is going to do the stretching with a slightly stronger intensity, can generate microlesions in the muscle fibers and, consequently, pains”, concludes the teacher. Therefore, in cases of doubt, it is always recommended to consult a physical education professional. So he can recommend the best one for you.
Source: Maxima
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