Do you know what the ideal stretching frequency is? The pro explains why you should stretch before and after exercise
Stretching aims to increase joint flexibility and range, leaving the body more flexible and with wider movements. “A well-taut musculature will be less susceptible to muscle injuries, such as contractures and strains”affirmations Cristian PeixotoPE teacher.
Also according to the professional, stretching also helps prevent injuries to the tendon, ligaments and tendonitis. “Therefore, it is recommended for those who practice physical activity and to maintain flexibility”, justifies.
Frequency of stretching
Incorporating stretching into your routine can be very beneficial to your health. “Some major bodies, such as the American College of Sports Medicine (ACSM), recommend stretching 3 to 5 times a week. People with certain medical conditions, such as osteoarthritis, low back pain or joint problems, should stretch every week, until to twice a week. day”, says Christian.
After physical activities
ACSM also recommends stretching before or after a series of fitness or sports exercises. “When the activity is focused on building muscle strength, consisting of resistance exercises, the recommendation is to stretch after the set of exercises”explains Cristiane Peixoto.
According to her, stretching promotes the lengthening of the muscle fiber. Strength exercises, on the other hand, do the opposite: they shorten muscle fibers. “So if you stretch hard beforehand, you can impair performance in the activity.”
Stretch before practice
Experts say gentle, low-intensity stretches lasting a few seconds in each posture can be beneficial, especially for people who want to improve pre-activity posture and joint position. The practice still helps warm up the muscle fibers.
“Studies also show that the person who starts the warm-up with a cold body and starts stretching with a slightly stronger intensity can generate micro-tears in the muscle fibers and, consequently, pain,” concludes the master. Therefore, when in doubt, it is always advisable to consult a PE professional. Then he can recommend the best one for you.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
