Relax and Stretching

8 stretching or stretching
Stretch us relaxes and removes us from over part of the daily accumulated muscular tension. We have to think that the stress, tiredness and stress overloads cause muscle stiffness and pain. The muscle contracts by accumulation of toxins. Stretching manage to regain normal muscle tone, release toxins and leave flow circulation, reduce fatigue and provide a feeling of welfare relief.
All those who remain long time sitting in front of a computer or television, should stretch regularly. It is also important to stretching after physical exercise, with them, remove toxins and recover the normal muscle tone, clean, lubricate joints (with stretches, we generate an increase in the production of intra-articular synovial liquid).
Emotions, anxiety, anguish, are also a source of muscle stiffness. Muscle does not eliminate fatigue until not relax and stretches, going back to its normal length, allowing the blood to flow freely.
Types of stretching:
1. static: It is to reach a position and maintain it without making other movements. It is easy to make and we spent little energy we maintain control of the movement. This type of stretch provides especially the decrease of muscle stiffness.
2. dynamic: Make a move, but controlled. It allows to improve the dynamic flexibility.
3 ballistic: We carry out a movement ended with a rebound, or sudden movements. Muscles do not have time to adapt to the stretch, and we possess under the control of the movement, thereby increasing the risk of injury.
4. active: Move muscles actively, without outside assistance.
5. passive: They are stretching assisted by a third person, who performed them in slow, controlled manner without pain. This person keeps stretching position for 10 seconds and, after that, undo it. Very effective method to increase the mobility of the joints.
5 types, the most suitable for relax are the static, assets and liabilities, while maintaining the stretch long enough to cause muscle adaptations. Anyway, when it comes to relax, rather than stretching a muscle isolation, it is preferable to stretch muscle chains (which are groups of muscles that work together to perform a specific function).
Benefits of stretching:
-We relaxed the muscles and reducing stress.
-We facilitate the adoption of a correct posture, and help maintain it.
-We improve our capacity for sporting activity.
-We increase our ability to recognize and interpret the deep feelings of the body itself.
-Improve neuromuscular coordination.
-We ease the pain, above all, the coming of the spinal column.
-We manage our breath better.
-Improve our circulation, lower blood pressure and increase lung capacity.
-Improve our sex life, increase mobility and flexible body.
Breathing during stretching: should be:
-Slow, rhythmic and controlled.
-If we are bent forward to stretch a muscle, we espiraremos while we carry out this movement. We will later, during the stretch, breathe slowly.
-If, because of the stance adopted, we noticed that we can breathe correctly, it is that we are bit relaxed. In that case, we decreased the tension a bit, until being able to breathe naturally.
We are going with a series of easy stretching exercises: to do so, must follow some guidelines:
-Keep the muscle stretched between 10 and 30 seconds.
-The exercises have to be bilateral and symmetrical.
-Should follow a sequential order: from head to feet, or reverse.
-Never pull sharply, or bouncing.
-Maintain the stretched muscle until you notice a mild tension, without feeling pain.
Posted by A primary care physician in 14:56 1 comment:
Tags: 8. stretching or stretches

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