How to stretch properly

You can maintain the flexibility and mobility of your joints by stretching correctly. We outline all the advantages and the most effective exercises!

Should I stretch before athletics or more appropriately after? Or is it really unnecessary, and I don’t need it at all? Stretching is a topic with a wide range of viewpoints. But what actually occurs in the body, and what are the benefits of stretching exercises?

What is stretching good for?

Stretching is done to increase flexibility in the muscles and to increase joint mobility. This makes it easier to perform fluid motions, like in dancing or martial arts. Stretching frequently has been shown in studies to improve performance. In addition, it may help with posture and ease stress and tension. 

Stretching does not always prevent harm, contrary to what was previously believed to be the case, as demonstrated, for instance, in a study by researchers at the University of Jena. Additionally, stretching exercises won’t be able to stop torn or sore muscles. This is due to the fact that they happen when the muscles are overworked, which in turn leads to little muscle fiber tears.

How often is stretching useful?

It’s important to include stretching in your workout three times each week to maximize its effectiveness. Ten to fifteen minutes should be allotted for each stretching session.

Static and dynamic stretching

There is a general distinction between static and dynamic stretching. Both have their own advantages and disadvantages. 

Static stretching

Dynamic stretching

In contrast to static stretching, dynamic stretching prepares the muscles for exercise by warming them up. Gentle, bouncy movements are used to accomplish this. The regular alternation of muscle tension and relaxation enhances blood circulation and facilitates the coordination of the various muscle groups. But you’d better be careful not to go overboard here, either: In particular, if you intend to follow up with maximal strength training—using big weights with few repetitions—dynamic stretching shouldn’t be very vigorous. 

What happens in the body through stretching?

Our bone structure mostly determines how mobile we are: For instance, compared to the hip joint, the shoulder joint has a far wider range of motion. The muscles and ligaments around the joint make sure it is appropriately stabilized during movement. All muscles also have what are known as insertion and origin points, or muscle spindles. These muscle ends separate from one another during stretching, which lengthens the muscle. This increases the flexibility of the fasciae, the muscle’s connective tissue, as well as the muscle structure itself. Therefore, regular stretching guarantees that the tissue gradually increases in flexibility.

Beware of overstretching

The so-called stretching pain that comes with certain stretching exercises, such the deep lunge, is probably something we are all familiar with. And our body uses this highly advanced protection mechanism to keep us safe. Because repeated overstretching increases the risk of injury in addition to endangering ligaments and joints. So, pay special attention to the signs coming from your body: Stretching discomfort that is barely noticeable is OK. However, the pain should lessen over time if you remain in one posture for a longer period of time as the muscle progressively relaxes. It may feel a little painful, but the general rule of thumb for holding the position is at least 30, preferably 45 seconds. 

The best course of action is to ease some of the pressure with a soft and flowing movement if, on the other hand, you feel as though your breathing is spontaneously becoming shallower or faster. Additionally, you should skip your stretching routine if you already have painful muscles or are perhaps injured.

3 Stretching Exercises for Better Flexibility

Her come three exercises from static stretching that will help you improve your flexibility and range of motion.

1. for the back

• Lie backwards on the floor with your arms outstretched at your sides and your knees drawn up. Make sure your back stays on the floor.
• Now tilt your knees to the left as far as possible – ideally your legs should touch the floor. At the same time turn your head to the right.
• Hold the position for at least ten seconds and then switch sides – the knees go to the right, the head to the left.
• Each side is stretched five times in this way.

2. for legs and buttocks

• For the buttocks and legs, the deep lunge is suitable. To do this, first push yourself into a high push-up with your arms outstretched and your hands under your shoulders.
• Pull one foot forward and place it between your hands at a right angle.
• Now lower your pelvis until your body forms a straight line. You should notice a slight stretching pain in the front thigh.
• Hold the position for at least 30 seconds and then switch sides.

3. for shoulders and arms

• Stand hip-width apart, keeping the upper body straight and erect.
• Extend the right arm upward and then angle the forearm behind the head.
• Raise the left arm and pull the right elbow slightly more toward the head until you feel the stretch.
• Hold the position for at least 30 seconds and then switch sides.