Wanting to fill our Instagram accounts with striking photos of a front or side split, many of us have started to indulge in stretching and stretching exercises, sometimes without realizing which methods are the most effective and safe for us to achieve the right result.
The first thing you need is to choose a technique that is right for you. There are no universal systems, it all depends on physiology, current fitness level, natural muscle elasticity, regularity in exercise and other factors.
Stretches can be dynamic and static. A dynamic stretch is a set of exercises aimed at warming up the muscles and their short-term compression and stretching, which is great as a warm-up before your workout, while a static stretch is more comparable to yoga, where each asana is maintained for 1-2 minutes, and has a more relaxing, meditative character, which is a nice way to end a workout.
Any exercises for stretching the back, chest and shoulders help straighten the spine, improve posture, get rid of back pain (at any age), increase muscle flexibility and therefore reduce the risk of injury from everyday or active sports.
If, however, you have a goal not only to learn to do the splits, but also to make your body more defined, then you should take a closer look at a form of physical exercise called barre—a combination of yoga, ballet and Pilates, which incorporates stretching, strength training and bodyweight exercises.
During stretching, monitor the uniformity of breathing and the sensations in your body. If you feel additional pain, don’t push yourself further. If pain in the muscles or joints persists for a long time after a workout, you should stop stretching and consult a doctor. In pursuit of a lightning-fast result, many people experience microtrauma, which over time is only aggravated, leading to chronic diseases.
Also, in contrast to public opinion, don’t stretch when you have cold, fever or any other inflammatory processes in the body. And be sure to seek advice from a professional if you have osteochondrosis or a cardiovascular disease, because some forms of those conditions can be contraindications to stretching.