Anyone who stretches regularly should stay flexible and thus prevent sports injuries.
You can find out what you should consider when doing stretching exercises here.
Many personal trainers say that first stretching after exercising.
But what is that good for?
Many athletes argue that if you stretch regularly and correctly, you will achieve greater flexibility.
Regular stretching also reduces the risk of injury
.
It should also keep your joints healthy, as the tension in the joints can be improved through balanced stretching.
Stretching properly: what should I watch out for?
Dynamic stretching is suitable before endurance training or weight training,
as the AOK Baden-Württemberg health insurance company informs.
You make slightly springy movements, not jerky ones.
This does not necessarily increase your flexibility, but it does effectively prepare you for the following effort.
However, after an endurance session
, you should stretch yourself statically
.
With static stretching, you pause in a certain position, which loosens your muscles and makes you more flexible in the long term.
Important:
stretch your body to the pain limit, but not beyond!
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A young woman stretches before a training session.
© www.imago-images.de
This is how long you should hold the stretch
After you are slightly warmed up, you can start stretching.
However, you should pay attention to the following points:
Be patient, progress takes time.
Only stretch slowly and in a controlled manner.
You should avoid springy movements when doing static stretching.
Always do the stretch evenly and at the same pace.
Breathe out consciously and emphatically as you stretch - do not hold your breath.
Stretching should pull!
But don't hurt.
Do not stretch in acute injuries or sore muscles - only after full recovery.
Perform the respective exercises for about 15 to 30 seconds.
Repeat the stretches once or twice.
Take 5 to 10 minutes a day to stretch.
Tip:
Use a yoga mat or towel as a pad.
(pma)
Read more
: Exercise better: With these six tips you will train even more effectively.
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