Stretching function and safe way


Stretching is a movement that we do to stretch the muscles or tendons so stiff muscles become flexible back and range of motion (range of motion) become larger. The result is a muscle that was stiff felt to be comfortable.


Stretching functions


Stretching functions

  • Increases blood flow (prevents hardening of the arteries).
  • Increase the production of synovial fluid that lubricates the joint function (important for preventing arthritis).
  • Maintain posture and balance the body.
  • Relax and flex its muscles, and improve range of motion. If done correctly and regularly, stretching decrease the risk of injury due to sports.
  • Reduce muscle pain that often occurs after exercise by accelerating the disposal of lactic acid which accumulates while working out.
  • Flexible muscles reduce the risk of injury when performing daily activities.

How to Safely Stretch

Stretching if not done correctly, rather than a positive impact, whereas only will make injury. How stretching is that right?

1. Stretching is not warming up!

Stretching is done before the heating can cause injury and may decrease performance. Perform stretching after a 5-10 minute warm-up, or better yet, after working out.

2. Do not do any stretching until pain relief!
Fluidity everyone is different. In doing stretching for the purpose of increasing flexibility, which is important is the gradual progress. Perform stretching just to feel the pull and not to hurt. Once a week, try to stretch further.
3. Perform stretching the major muscle groups such as the thighs, calves, hips, back, neck and shoulders. Do symmetrical on the left and right parts of the body, so if you stretch the muscles of the right thigh, do also to the left thigh.

4. Do it slowly and smooth, not jerky so as not to cause injury. During the stretch, breathe as usual.
5. In the stretching routine, stop and dwell at least 30 seconds on each maximum stretch. If the muscles are stretched there is a problem (or a new sore muscles, the stretching can be sustained 60 seconds, then back to the normal position.

6. Perform stretching routine. If you stop doing it for a long time, the range of motion and flexibility will decrease.
7. After you perform strenuous exercises for a particular muscle, always stretch the muscles to avoid pain (due to accumulation of lactic acid)

See More : 5 Tips on proper stretching

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