Stretching is one of the most underrated forms of fitness. Most often it is associated with simple exercises, such as "lean forward and touch your toes with your hands", so its value is often underestimated, depriving yourself of the benefits of such a warm-up.
In the process of growth and aging in muscle tissue changes are taking place. Incorporating stretching into your regular workout schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.
In addition, stretching helps to achieve:
- Increase joint flexibility
- Improved circulation in muscles and joints targeted by stretching exercises
- Increased energy levels as increased blood flow brings in more oxygen and glycogen
- Improvements in motor coordination
- Increases in speed and strength
There are seven different types of stretching exercises and although some of them overlap and some are part of the standard training complex, so they are nothing new, but it's better to take a closer look at them and figure out what they do.
Leg swings to the side, a typical element of active stretching
In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (primary movers). To hold the body in the desired position, the agonist muscle groups have to tighten, while the antagonist muscles begin to stretch. For example, a stance characteristic of martial arts in the position of a side kick promotes stretching of the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during impact.
The effect of active stretching is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position needs to be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10-15 seconds.
Active stretching is widely used in yoga. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.
Passive stretching
An example of passive stretching is the well-known twine
Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of an external force (with the help of a partner). If training is performed without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.
An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Studies have shown that passive stretching is ideal for muscle recovery after injury, as it is done gradually and requires some time for each position.
Static stretching
Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions that require tension, but do not cause discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regularly performed warm-up in various sports, since the body is not subjected to extreme stress during static stretching. This has led to the misconception that stretching should be done during the warm-up to prevent sports injuries, and that stretching improves athletic performance.
In 2013, in three unrelated research projects This issue has been considered from different points of view. In the first study, published in the Scandinavian Journal of Medicine & Science in Sports, it was found that the inclusion of static stretching in the warm-up complex reduces muscle performance and causes instability in their work, which can lead to an increase in injury rather than reducing it.
The second study published in the Journal of Strength & Conditioning Research (Journal of research in the field of strength and general development) found that static stretching performed as part of a warm-up leads to an immediate decrease in muscle performance. These findings were supported by a third study published in the same journal, which found that long-term positive effect of pre-workout static stretching was negligible at best.
Isometric stretching
An example of isometric stretching: "pushing the wall"
Isometric stretching is a type of stretching in which resistance is involved. muscle groups caused by isometric contractions stretched muscles. Examples of Isometric Stretching: "Wall Pushing" to warm up calf muscles, leaning forward, putting your foot on the bar and trying to reach your head to the knee, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.
There is some evidence that isometric stretching performed over a long period of time contributes to the development of muscle hypertrophy(volume increase). This is due to the fact that in this type of stretching, the resistance of muscle fibers is involved.
Dynamic stretching
In dynamic stretching, weak swings are used, with the help of which the body and limbs perform a full range of movements. Since dynamic stretching increases the speed of the exercise gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.
For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching improves performance in sprinters and other hard-training athletes.
Program for dynamic stretching from the site darebee.com (Clickable picture)
Dynamic stretching training program
Another study published in 2012 in the Journal of Sports Science and Medicine compared the benefits of dynamic versus static stretching for high-intensity athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that best results can be achieved by making a mixed warm-up complex.
Ballistic stretching
Ballistic stretching is a type of stretching that uses jumping and jerky movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.
Ballistic stretching exercises should not be started without an adequate warm-up, as they push your body out of your comfort zone. The use of ballistic stretching as a warm-up is unacceptable. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts in order to increase the comfortable range of motion and increase the flexibility of the body.
Research on ballistic exercises shows that when performed after a core workout or as a stand-alone routine, they help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.
PNF stretching
PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide a significant increase in flexibility.
A study published in the journal Animal Science found that stretching (including PNF stretching) after a moderate-intensity workout helped promote growth. muscle mass resulting in an increase in muscle strength and size.
As for the warm-up complexes, PNF-stretching is more suitable for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This makes it possible to achieve an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenic inhibition, reciprocal inhibition, stress relief, and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.
When is stretching necessary?
If you use stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be practiced as an independent training complex, performed on a specially allocated day.
The bottom line is that stretching is definitely needed and will always help to achieve better results, but you should carefully choose when to do it and what kind of stretching to prefer. Nobody forbids you to do various stretching exercises, and not just stick to one particular type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.
Be sure to read about it
"Stretching" in English means "stretching". The task of this peculiar type of aerobics is to stretch the muscles, develop elasticity and flexibility. Regardless of the level of training, people of all ages are engaged in stretching.
Stretching and flexibility exercises are performed as in gym, supplementing training in aerobics or fitness, and independently. Everyone who has sat on the splits is already familiar with stretching, since one of the elements of stretching is stretching the legs. In addition, stretching trains the muscles of the upper body, arms, back, neck. As a result of constant exercise, joints and muscles do not lose mobility, preventing aging.
Stretching is an indispensable element of the professional training of athletes, but is also used as a separate direction in medical and recreational gymnastics. The alternation of muscle relaxation and tension helps to quickly restore strength and relieve tension.
For women, this discipline is an effective way to become elegant, since fat deposited in problem areas and stretching are incompatible concepts. With regular exercises, it gradually disappears, but relief muscles appear. In addition to this, stretching muscles practically do not grow in breadth, which is necessary for perfect figure: thin waist, graceful curves of the legs, arms, body.
The benefits of stretching
With regular stretching and flexibility exercises, we get the result:
- even those muscles that do not work during traditional fitness classes are worked out;
- pain and tension in various parts of the body disappear due to the removal of nerve and muscle blocks;
- stimulated the cardiovascular system, which prevents the occurrence of thrombosis and atherosclerosis (due to the activation of veins and peripheral arteries);
- the body is rejuvenated, gaining flexibility and mobility;
- a training person acquires harmony, posture becomes taut and straight;
- self-esteem increases, mood improves, a feeling of satisfaction and comfort appears.
There are no time limits for stretching. Combine classes well with cardio training and strength training.
After a month of regular classes, you will be amazed at the new possibilities. own body, which they could not even suspect: the lotus position or twine - will not be difficult.
There is no limit to perfection for people involved in stretching: perhaps after some time incredible yoga asanas will become available to you, even comfortable.
Nuances and features
There are several types of stretching, so everyone is given the right to choose according to their preference.
Aerostretching. For elasticity and stretching exercises, he uses canvases hanging in the air. Due to the risk of injury, this variety is not suitable for beginners. To start “air” stretching, preparation is required: you need to do classic stretching for some time.
Power stretching Simultaneously develops muscle strength and stretches muscles. It is recommended, like the previous one, for people with experience in systematic stretching. It is important to be careful and gradual in it (this applies to beginners in the first place). It is dangerous to strive immediately for high results by overloading the muscles, even damage. Performing the complex, you need to concentrate on each exercise for 15 seconds.
Rules for neophytes:
- You need to stretch the muscles until the appearance pain, which indicate that the current maximum in the stretch has been reached.
- It is advisable to perform stretching after aerobics or physical activity when there is a sufficient rush of blood to the muscles, which increases elasticity.
- Proper breathing is the basis of success.
It is not necessary to force or hold the breath: keep your breathing even and rhythmic. You can take a deep breath between positions. After training, let's relax the muscles: do not do strength exercises and hard work to avoid overstrain. Do not be afraid of moderate pain. Be wary of not "pleasant", but dangerous pain, which indicates an injury. With systematic training, you will learn to distinguish between these types of pain.
Exercise examples
Training consists of several stages:
- Required, i.e. warm-up or strength training. They are needed to warm up the muscles, which will prevent the occurrence of injuries.
- Flexibility exercises: bridges, splits, bends.
- Stretching exercises are best done with a partner.
- Relaxing complex.
After a few sessions, you will feel the effect of the training. Plasticity improves from session to session. Later, it is desirable to replenish the complex with ballet stretching, which will lead to faster progress. Musical accompaniment will only improve your workout. You can choose music for stretching according to individual preferences: jazz, relaxing ambient, light pop.
Complex for stretching and flexibility:
- stand up straight, slightly bend your knees, raise one hand up (as if taking out an object). Then, lower your hand down and repeat the exercise with the other hand. For each hand, the number of repetitions is 3-5 times.
- From the same rack as in the previous exercise, we perform the exercise: left hand on the belt, right - clasp the head. Tilt your head to the right. After fixing the rack for 15-20 seconds, make a 10-minute pause. After that, repeat the slope to the other side. Perform 8-10 reps on each side.
- From a sitting position: spread your legs wide, put your hands behind your head, reach for your right knee. Having fixed the extreme point, repeat the slope to the left knee. Bend over to each leg 6-8 times.
- Getting on all fours left leg stretch back, and the right arm forward (maximum extended position). Hold for 15 seconds. And then change limbs. Reps from 6 to 8.
- Lie down and raise your legs to your head, clasping your feet with your hands. After a 15 minute hold, lower your legs. The number of repetitions is 6-8 times.
The secret of stretching is the alternation of relaxation and static muscle tension.
At first, it is desirable to conduct stretching classes with an instructor or a person with experience in stretching aerobics.
Stretching contraindications
The presence of injuries, pathologies of the spine and joints are contraindications for stretching. People with arthritis, osteoporosis, thrombosis, heart disease, hernia should not engage in this sport, as well as those who have signs of infection: fever, cough, runny nose, etc.
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Video: We form healthy spine. Stretching (stretching).
Hello dear blog readers! In order for the figure to be slim and the movements smooth, you need stretching or stretching (stretching).
Let's find out how stretching exercises affect the body and how to approach this issue correctly.
What is stretching for?
Stretching is a prerequisite a full workout. Before and after the main training, it is necessary to warm up the muscles - then the goal will be achieved as much as possible.
The stretch that follows them allows the muscles to recover. And it prevents pain.
And stretching, exercises for which it is easy and even pleasant to perform, improves
Stretching regularly, you can learn to control the body, ideally keep your back and head. How to learn it?
We stretch competently
Stretching doesn't require special conditions, coach. All you need is a mat and a great desire to master the exercises. Consider basic complex for beginners.
So, let's begin.
- Lie on your back, lift your right leg, pull it towards your face, hold it in this position, feeling the muscle tension. Perform for the other leg. Repeat 5 times.
- Lie on your back. Put your hands under your head. Bring your legs together behind your head, hold for a few seconds. Repeat 10 times.
- Sit with your legs wide apart. Stretch your whole body and arms first to the right, then to the left leg. Repeat 10 times.
- Stand with your feet together. Bend over, touch the floor with your palms. Repeat 10 times.
- The bridge exercise is also a stretch. It engages the abdominal muscles, allowing them to recover after exercise. "Bridge" can be performed from a prone position, standing or along the wall. The main thing is to feel the stretching of the abdominal muscles, then it will be effective.
Stretching exercises can be done at home, no equipment is needed for this. The only important thing is the desire to work on the figure and nothing more.
The benefits are obvious
- Stretching activates metabolic processes, allowing you to accelerate the removal of decay products.
- Stretching exercises help muscles recover after a workout and avoid pain.
- Stretching your muscles speeds up the burning of calories. So, it is effective for weight loss. And as a prevention of cellulite. Since stretching exercises directly affect the “working” zone, “saving” it of the unaesthetic signs of an orange peel.
- Performing "stretching" exercises allows you to eliminate congestion and prevent thrombosis and atherosclerosis.
- Stretching can be performed even during pregnancy (if the woman feels well). The only thing is that pregnant women should not perform slopes. And to be sure, it is ideal to consult a gynecologist. And so, if you are healthy, go ahead and with a song - stretch and get your bonuses for health and figures!
Who is not suitable
With all its advantages, stretching is not suitable for everyone. So, you can not stretch when:
- Injuries and diseases of the spine;
- oncological diseases;
- Previously transferred fractures;
- Diseases of the heart and blood vessels;
- Acute inflammatory processes.
It is worth refraining from stretching during rehabilitation period after operation.
Stretching principles
For classes to bring results, you need to adhere to some principles.
- Control your breathing - it should be deep and calm. This helps to maximize concentration on the exercise and reduce pain.
- Perform movements smoothly - sharp jerks increase the likelihood of injury.
- If you can easily tolerate exercise, wear a T-shirt and leggings. If you have to make an effort, then choose thermal underwear for classes. Or, as budget option, brushed leggings, high leggings, etc. This will maintain the temperature of the heated ligaments and enhance the effect of training.
- Over time, when you feel more confident during the exercises, you can move on to “dynamic” stretching. Implying a combination of actually stretching with movement. Such exercises allow you to increase the amplitude and speed of movement, which means that you can stretch your muscles more “qualitatively”.
What to remember
Stretching is one of the best views increasing joint mobility, stretching muscles and increasing their overall tone.
It is suitable for people of all ages and levels. physical training. The main thing is to practice regularly, only in this way you can achieve tangible results.
Start now and feel every muscle in your body. A nice bonus will be the flexibility and chiseled silhouette.
I say goodbye to you until the next article and wish to receive my results!
The term stretching was more known to professional athletes a few years ago. Currently, this subspecies of fitness is becoming more and more popular, and this applies not only to young people, but also to people of age.
Stretching exercises increase the flexibility of the body, due to which the muscles and ligaments become more elastic, and the joints are stronger. This is the main, but far from the only effect of exercise.
Stretching is one of the ways to improve the overall health of the body, prolong youth, reduce weight and improve the relief of the figure.
What does stretching mean
Stretching system exercises were developed in the 50s of the last century in Sweden and were intended to warm up athletes before general training. The word stretch is translated from English as “stretch”, “pull”, it was on this principle that new complex classes.
The most famous muscle stretching exercise is the twine. But the complex of exercises affects not only the legs, during classes almost all the muscles of the body are worked out. In addition, there special exercises, during which the stretching of the deep muscle layers increases the plasticity of the joints.
Stretching is an effective way to improve blood circulation, which has a positive effect on functioning. internal organs, relieves congestion and ultimately prevents the development of somatic diseases.
Stretching exercises can be performed both independently and in combination with other procedures. Stretching is often included in complex training professional athletes, used in anti-cellulite programs and weight loss.
At the heart of the exercises is muscle tension, alternating with their relaxation. Changing the intensity of loads, working out individual zones and performing different exercises can increase the elasticity of almost all muscle groups.
Stretching can be used as a body shaping tool. Regular classes remove excess fat, improve relief, tighten the hips and buttocks. As a result, after six months the body becomes slimmer.
Flexibility exercises also increase the overall tone of the body, normalize the condition nervous system, serve as prevention of cardiovascular diseases, injuries and diseases of the musculoskeletal system.
The difference between stretching and other fitness systems
Stretching, as a training system, has certain differences, the main ones are:
- The smoothness of the movements performed - if all the rules of the classes are observed, traumatization is excluded;
- For training, only a sports mat is required, additional simulators are not needed;
- There are no restrictions on the level of physical training and age;
- During classes, not only muscles are affected, but the whole body as a whole, including the ligamentous-articular apparatus.
Stretching is becoming one of the most favorite types of fitness for many people. Exercises can be performed in the gym and at home, which allows you to find free time any day.
The effect of exercise
Stretch exercises give immediate effects on the musculoskeletal system and the whole body, that is, they appear either immediately during training or upon its completion:
- Stretching causes reactions in the body similar to those that occur during massage and exercises aimed at dynamics. This leads to an increase in local temperature in the muscle area and to a general warming up of the body, to the activation of the cardiovascular and respiratory systems;
- Biochemical reactions and metabolic processes in the worked ligaments and muscles are enhanced. A similar effect is well suited for warming up before the main workouts, is used in the treatment of diseases of the musculoskeletal system and injuries;
- Improving flexibility normalizes the synthesis of proteins and DNA in tissues, activates the possibilities inherent at the genetic level, which ultimately contributes to an increase in muscle fibers in length, stimulates the processes of tissue regeneration and renewal;
- The appearance of pain during exercise indicates the breakdown of fat cells;
- Consistent relaxation and muscle tension has a positive effect on the functioning of the nervous system, increasing the body's resistance to psycho-emotional stress.
Stretch exercises should be performed regularly, the severity of the overall effects of training on the body depends on this.
Kinds
Stretching is classified according to two parameters - according to the degree of load performed and according to the method of performing the selected exercises.
According to the degree of load, stretch exercises are divided into:
- ON SOFT. Muscles are stretched during exercise only to their physiological length. Each of the exercises takes 30-40 seconds;
- ON DEEP. A whole range of exercises is performed, the purpose of which is to stretch the muscle fibers to an unusual length. The duration of each exercise is 1-5 minutes.
According to the method of execution, stretching is divided into:
- STATIC . The exercise consists of slow and smooth movements. By straining a certain group of muscles, the training person briefly hangs in this position, that is, the muscles are in a reduced form and receive static load. Static exercises help stretch and strengthen muscles, it is recommended to start training with them;
- DYNAMIC . A set of exercises is selected, during which the muscles first tense, then relax;
- BALLISTIC. It is based on swing exercises for the limbs, performed with increasing amplitude and speed. This contributes to the rapid stretching of the muscles of a certain part of the body. Ballistic stretch exercises should be performed after special training, since beginners often get injured when doing them;
- SLOW . Exercises are performed at the slowest pace possible. Allows you to stretch muscle fibers and is used as a warm-up option before performing a strenuous workout;
- PAIR. The partner helps to stretch those muscle groups that are difficult to work out without outside help.
There is another type of stretching - proprioceptive neuromuscular. Its main goal is to restore the functionality of the joints and muscles after surgery, injuries. It is carried out under the supervision of rehabilitation specialists and allows you to correct violations caused by incorrect posture, damage to the musculoskeletal system.
Basic principles of stretching
The basic principle of stretching is overstretching. During training, muscles throughout the body are stretched, flexibility and plasticity of large joints increase.
These exercises help:
- Improve muscle tone and flexibility;
- Normalize weight;
- Get rid of cellulite deposits;
- Perform twine;
- Make the joints mobile;
- Slow down the aging process of the body.
After training, a surge of strength appears, extraordinary vivacity is felt, tension is relieved and all these effects persist almost throughout the day.
To maximize flexibility, daily intensive sets of stretch exercises are necessary; they allow, due to the cumulative effect, to maintain the achieved level of muscle stretching.
In the future, to maintain the developed stretch, it is enough to dedicate one or two days a week to stretching.
Benefit
Stretching exercises have gained popularity not only due to the ease of their implementation and the possibility of training at any age. Regular exercise helps:
- The study of almost all muscle groups of the body, ordinary fitness does not give this result;
- Removal of nerve and muscle blocks in all parts of the body, which reduces pain. Many women note a decrease in pain during critical days when doing exercises;
- Activation of the work of peripheral vessels, due to this, stagnation is eliminated, and, accordingly, the development of such formidable pathologies as thrombosis and atherosclerosis is prevented;
- Reduction of salt deposits. Stretching is one of the most effective ways prevention of hypokinesia and osteoporosis;
- Straightening posture, correcting the volume of the figure;
- Increase self-esteem, relieve mental stress;
- General rejuvenation of the body.
Stretch exercises are performed at any time of the day. They can be done during cardio training and power loads. The first results of the classes become well noticeable after a month - without problems and difficulties, people sit in the lotus position, bend without tension, become more enduring.
Contraindications
Stretching is contraindicated:
- During the recovery period after injuries and severe diseases of the spine;
- With fractures;
- During the period of exacerbation of inflammatory and degenerative diseases of muscles, tendons and ligaments;
- People with a pronounced degree of varicose veins;
- People with decompensated stages of pathologies of the cardiovascular system.
Stretching can also be used as physiotherapy, but in this case, sets of exercises should be selected only by a doctor and carried out under the guidance of an experienced specialist.
The danger of stretching
Muscle stretching must be performed in compliance with certain rules, and it is better if the first classes with beginners are conducted by a specialist who is professionally involved in stretching. Improper stretching can cause serious injury.
Especially dangerous:
- Improper performance of stretch exercises for the muscles of the neck. You can not lift your head too high and sharply when stretching back. This can result in pinched nerves, dizziness and vascular disorders;
- These exercises are aimed at overstretching the muscle groups of the back and lower extremities. The classic pose is sitting on the floor, from this position they stretch with straightened arms to the toes. A common mistake is to stretch the head, when performing this exercise, you should stretch your chest to the feet, this will allow the tension to be distributed as correctly as possible from the back to the muscles hip joint and lower limbs;
- Overstretching of the legs, in which one of the joints assumes an abnormally incorrect position.
Stretching involves stretching the muscle fibers, but this does not mean that you should be too zealous. If the training technique is not followed, the resulting injuries will for a long time limit the choice of not only sports, but also ordinary loads.
General rules for performing stretch fitness
- The body needs to be stretched only up to a certain limit, the appearance of pain should be perceived as reaching a maximum in overstretching of muscle fibers. Strong pain should not be;
- Before stretch exercises, a comprehensive warm-up for the whole body should be carried out, this provides a rush of blood to the muscles, increases elasticity;
- It is necessary to monitor breathing, it should be even, rhythmic, there is no need to make accents on inhalation and exhalation. Exhale when bending, inhale air while stretching. It is recommended to take a deep breath while changing positions;
- Each accepted posture is held for 10-30 seconds;
- During classes, it is necessary to maintain a stable position.
After stretching, muscle fibers should be in a relaxed state, so you can not do strength training.
Cloth
Both at home and in the gym should be done in specially selected clothes. It should be sewn from durable and at the same time elastic materials. The trainee should not feel that the clothes are tight, crushing, making it difficult to move.
It is best to purchase a suitable suit at specialized points of sale, where sales assistants can pick up shorts, leggings, tops, T-shirts, based on the type of expected load, size, comfort.
Stretching and pregnancy
Stretching is not prohibited for pregnant girls if several conditions are met:
- well-being future mother does not suffer, there are no complications and risks;
- All movements are carried out smoothly and carefully;
- The complex of classes is carried out under the supervision of a professional instructor;
- Bends from a standing position are excluded from training. Pregnant women should bend over when stretching their muscles only in a sitting position.
Stretching for pregnant women is an ideal way to prepare the body for carrying a baby and for childbirth. Regular exercise improves muscle elasticity, allows you to maintain body weight within normal limits, normalizes mood, prevents muscle cramps.
Stretching is contraindicated in pregnant women if:
- The threat of premature birth or early miscarriage;
- placenta previa;
- Hypertension;
- Weakness of the cervix.
It is necessary to temporarily abandon classes if drawing pains in the lower abdomen and spotting are recorded.
The main set of exercises
Stretch exercises are selected based on age, general level of physical fitness. Beginners can use the universal set of classes:
- STRETCHING . For the muscles of the back, shoulders and arms from a vertical position. Standing, you need to pull up alternately both hands. ABOUT correct execution exercise is evidenced by a feeling of moderate tension in the muscles; PHOTO 8
- NECK MUSCLES. right hand place at the waist, palm of the left on the head, gently tilt the head to the left. Do 10 sets on each side, between stretches you need to rest for a few seconds;
- WORKING ALL MUSCLE GROUPS. Lean on the bent left knee, push the right leg bent at the knee forward. Stretch your right arm up and slowly, smoothly lean back. The exercise is performed on each side 5-6 times;
- TRAINING OF THE MUSCLE CORSET OF THE BACK AND LEGS. Press your arms and back tightly against vertical wall, slowly go down, the spine should remain straight. It is recommended to do up to 6-7 squats;
- STUDY OF THE MUSCLES OF THE NECK AND SPINE. Sit on a chair, cross your legs and lean on the floor. Fold your palms and press your chin to them. Tighten your neck and arms, you need to withstand the effort for half a minute. It is required to carry out 8 repetitions, you need to relax between them for 20 seconds;
- PRESS AND BACK WORKOUT. Sitting on the floor, spread your legs wide, place the palms of your hands on the back of your head. Slowly with a round back bend to the knees alternately for 8 repetitions;
- GENERAL STRETCH. Position - standing on all fours, at the same time you need to pull the right leg back and forward the opposite arm. Movements should be smooth, but slow. You need to perform 7-8 stretches.
There are many other exercises.
You can maintain the shape of the body with the help of stretching, doing only up to 3-4 times a week. If the goal of the classes is to correct the figure and eliminate its shortcomings, then classes should be devoted every day for 15-20 minutes.
The maximum results of training become noticeable if stretching is combined with other types of sports activities. For the body and general healing of the body, it is useful to perform such exercises after the complex. morning exercises.
If at the initial stage stretching causes difficulties, then the exercises should be repeated up to three times, and the pose itself should be maintained for up to 5 seconds. Gradually, it will be possible to increase the frequency of repetitions and stretching time.
It is not recommended to exceed total time training, it should last a maximum of half an hour. During classes, you should carefully record the general sensations, this will allow you to choose a set of exercises that is comfortable for you.
Stretching is a universal type of fitness that allows you to improve the flexibility of the body, contributing to weight loss and overall strengthening of the body. Muscle stretching can be easily done at home, which is undoubtedly convenient for many of us.
But just do not forget that excessive zeal leads to undesirable complications. Therefore, you need to contact a specialist if you cannot choose the best set of classes for yourself.
Stretching is a type of fitness aimed at stretching muscles and strengthening ligaments. This direction of aerobics allows you to keep the body in good shape, stay in a good mood and feel great.
Stretching is such a direction in fitness that appeared in the 50s of the XX century, in Sweden, to develop muscle elasticity and respect for the ligaments.
The name of the workout comes from the English word "stretch" ("stretch"). This system of exercises was developed in order to relax the muscles after classes and prepare them before them. Muscles get microtrauma from playing sports. To make them heal faster, you need to stretch them.
Stretching is used in:
- dancing;
- strength exercises;
- cardio workouts.
Stretching is a direction that can be practiced at any age. So that the muscles do not hurt after training, it is enough to stretch for 10-15 minutes. at the beginning and at the end of the lesson. If the goal is to stretch the muscles as much as possible (for example, on splits), then you need to give stretching at least 2 hours a week. 
Stretching should begin with a warm-up (warming up the body) so as not to injure the ligaments. During exercise, muscles and ligaments are stretched, relaxing the entire body. Exercises affect all muscle groups.
Basic principles:
- Stretch to the maximum, but not to the point of pain.
- Relax the whole body.
- To give elasticity to muscles, joints - mobility.
- Strengthen the muscles of the whole body.
- Keep your body in good shape.
- Regularity is the key to plastic, flexible body.
Training may consist of exercises:
- isometric (per muscle group);
- isotonic (for several muscle groups);
- stretching (for muscle elasticity).
All exercises are a delay in a certain position. They are selected according to the level of training. At first, you may not master all the provisions. But with the development of flexibility, it is possible to master a pose of any complexity.
The difference between stretching and other fitness systems
Stretching is such a direction in fitness that is fundamentally different from other programs because:
As you can see, this direction in fitness plays important role. It has many benefits for humans. But do not confuse it with yoga, as this is a separate direction. Yoga focuses on general condition a person in one position or another, deep breathing and meditation. Stretching is aimed at stretching the muscles, and yoga is about healing the whole body. through physical and spiritual practices.
Main types
Stretching is stretching with the mind. For a specific purpose, there are different kinds this direction.
Stretching can be of several types:
- static;
- dynamic;
- passive;
- ballistic;
- with resistance.
The choice of the type of stretching depends on the desire and on the degree of physical fitness.
Passive stretch
This type training is carried out with the help of a coach / partner or special items.
It consists in the fact that you need to take the necessary positions, relax. Your partner will stretch. No effort is needed.
Stretching with resistance
Stretching with resistance is performed using an expander tape. Taking any position and stretching with the expander, the tape resists. So the muscles not only stretch, but also resist. The tension increases, the muscles contract even more.
Static stretch
This type of stretching involves stretching in a specific position. Taking it, you need to stretch as much as possible and linger at the maximum point for 30-60 seconds. 
This allows you to relax and feel the muscles. It is important to breathe calmly and not bring to pain.
Ballistic stretch
Ballistic stretch This is active stretching. Muscle stretching occurs in a sharp movement (in jumps, squats, swings with legs / arms, bends). Its purpose is to increase the range of motion. This allows you to apply more strong blows, jump higher also increases the range of motion. This stretching technique uses all the muscles to the maximum. 
Ballistic stretching does not allow you to relax and can lead to injury more often. On the contrary, it keeps the muscles in tension, developing the stretch reflex.
The benefits of stretching
Stretching is very beneficial for health:
| Tones muscles, gives vigor | Stretching keeps all muscles in good shape, improves mood and invigorates. |
| Improves blood circulation | This contributes to the development of muscles and their faster recovery. Tightens the whole body, makes the skin elastic. |
| Improves balance | In stretching, there are many exercises in which you need to "spring" and maintain balance. |
| Develops flexibility, plasticity, joint mobility and muscle elasticity | This reduces the risk of injury. For older people, stretching is a great opportunity to become more mobile. |
| Develops endurance | Each exercise involves a specific muscle group, due to which you can stay in the accepted position. |
| Accelerates metabolism | It is good for health and fat burning. |
| Relaxes and sharpens the mind | Stretching teaches you to control your body: strain and relax, balance, breathe correctly. |
| Controls stress resistance | Stretching the muscles helps relieve physical and mental stress. |
Contraindications
No matter how useful and enjoyable stretching is, it still has contraindications.
They cannot be dealt with by people who are sick:
There are also restrictions:
- fractures;
- pregnancy;
- critical days;
- osteochondrosis, various diseases of the spine.
Having decided to engage in stretching, you need to ask your doctor about the restrictions.
Exercise rules
To properly stretch, you need to know some rules:
- Beginners should not get carried away with ballistic and dynamic stretching. During the exercise, you can not spring and put pressure on the muscles. You need to stretch gently and smoothly.
- You can't stretch through pain. Ligaments and tendons should not be injured. They need to be gradually stretched, giving more and more elasticity with each lesson.
- Watch your breath. It should be calm. Dyspnea is excluded.
- Stretch only on warm muscles. Stretching cold muscles can lead to sprains.
- For a flexible body, you need to exercise 3 times a week.
Adhering to these rules, the training will take place correctly and the first results will not be long in coming. It is also important to take all positions correctly and reach the maximum point.
Cloth
Clothing for stretching can be both loose and fitted. The main thing is that she does not restrict her movements. Such clothes are stretched, consist of elastin and natural thread. 
You can work in:
- leggings;
- shorts;
- breeches;
- T-shirts;
- tops;
- socks;
- knee pads.
Stretching in such clothes is very convenient.
Warm up
Warming up before stretching is as important as before any workout. It warms up the muscles, increases flexibility, reduces the risk of injury when stretching.
During the warm-up you can:
- jump ( different ways, including with a skipping rope);
- run (along the perimeter / in place);
- squat;
- do lunges, swing arms / legs;
- do circular rotations torso, tilts, rises on socks.
Duration - 10-15 minutes. Usually, this time is enough to feel the "hot" muscles.
Main complex
The main stretching program is performed for the whole body.
Neck stretch:
Shoulder stretch:
Arm stretch:
Stretching the back, sides, abdomen:
Buttock stretch:
Front thigh stretch:
Stretching the extensor muscles:
Stretching rear surface hips:
Inner thigh stretch:
Groin Stretch:
This set of exercises is the main one. Takes approximately 40 minutes. Each exercise should be held for 30-60 seconds. and reach its maximum point. Before stretching, it is important to warm up.
The complex involves the whole body, develops flexibility, improves posture, prepares muscles for more complex gymnastic exercises.
With each training, the maximum point will increase. Feelings of pain are excluded.
A set of exercises for beginners
Exercises for beginners are not difficult to perform:
- Stretching the front of the thigh. Standing straight, feet together. Bend your leg, take it back. Grasp the ankle, pull to the buttock.
- Stretching the back of the thigh. Standing straight, lean forward. Stretch your fingers to the floor.
- Stretching the inner thigh. Make alternate lunges to the sides. Muscles should be felt.
- Hand stretch. Close your hands "in the lock." Take back. Next, raise above your head, pull.
- Calf stretch. Stretch your leg in front of you, stand on your heel. Pull the sock towards you, reach for the floor with your chest.
Stretching classes for children
Stretching is useful not only for adults, but also for children. Stretching in childhood important. It develops joint mobility. Stretching classes for children are carried out in a playful way. Training is carried out to the music and accompanied by interesting history. It develops attention, concentration, imagination of the child. Children's stretching is based on static exercises. They are done at a moderate pace. 
Its benefits are:
- improved joint mobility;
- development of flexibility and elasticity of muscles;
- improved activity;
- formation of correct posture.
So that the child does not get bored, the lesson lasts 35-40 minutes. The number of repetitions of each exercise varies by age. At 3-4 years old, repeat 5 times, at 5 years old - 7, at 7 years old - 10. All exercises are quite simple.
Thanks to such a system as a fitness fairy tale, children will become hardy, flexible, mobile and healthy.
Game stretching for children:
Lessons from Ekaterina Firsova
Stretching lessons from the popular fitness trainer Ekaterina Firsova can be easily found on the Internet. Each video lesson consists of various exercises for the whole body. At the beginning of the lesson, a smooth warm-up of all parts of the body is carried out. It is easy to perform and does not cause discomfort. The video lesson lasts about an hour.
Trainer Ekaterina Firsova shows and explains each exercise in detail. This complex consists of 54 lessons. Each of them has exercises for twine. This set of video tutorials on stretching will prepare you for longitudinal and cross twine, will develop the flexibility of the spine.
Is it possible to do stretching during pregnancy
Pregnant stretching is very beneficial for health. From it, health will improve, cheerfulness, lightness and a surge of strength will appear. Before training, you need to warm up. Hold the pose for 10 seconds. On the floor you can only practice in the first trimester. Before class, you need to warm up your arms, shoulders, and pelvis.
In the second trimester, training is already less active. It has a lot of light exercises. The lesson consists of stretching the sides, back, legs, arms. Classes on the floor should be performed only those in which there is no discomfort.
In the third trimester, you need to exercise every day. Proper breathing is the key to successful training and preparation for childbirth. Exercises are aimed at training the uterus, abdomen and proper breathing techniques. Inhale for 2-3 seconds, exhale for 5-6 seconds. Perform all exercises smoothly.
Stretching is very useful during pregnancy. Stretching:
- improves blood circulation;
- develops muscles;
- prepares for childbirth;
- cleanses the body;
- improves mood;
- relieves stress and swelling.
Stretching is contraindicated in:
- diagnosis of miscarriage/premature birth/weak cervix;
- incorrect placenta previa;
- pulling pain in the lower abdomen;
- back pain.
When performing exercises, regardless of the trimester, you need to listen to yourself and monitor your well-being. At the first symptoms of malaise or discomfort, the exercise should be stopped. It is recommended to conduct classes in a group, under the supervision of a trainer. It is advisable to pre-coordinate the classes with the doctor observing the pregnancy.
Exercise Efficiency
Stretching is such a direction in fitness, one of the most effective. With its help, you can completely heal the body. This type of fitness perfectly tones the body. 
Stretching Benefits:
- Stretching can be done as a warm-up for strength or cardio training, as well as done separately.
- Stretching allows you to relax your muscles. When combined with strength training stretching allows you to build muscle frame. Exercises tighten the whole body, develop flexibility and plasticity. By stretching, you can master the gymnastic elements (splits, bridge).
- Stretching also develops endurance, joint mobility. The gait becomes light, graceful, the body is taut. The figure takes on beautiful contours and curves.
- Psychological relaxation, improving mood, developing stress tolerance are another pluses of stretching.
- Stretching strengthens muscles, ligaments, tendons, improves posture. Stretching teaches balance. Many postures are based on balance.
- Stretching helps to lose weight, improve the heart and blood vessels. During exercise, metabolism accelerates, blood circulation improves.
The effect of training is visible after a week. Stretching will improve with each session.
Increase the load should be only after the full development of the basic exercises. 
Training has no age limit. Gracefulness and ease of movement, good body, physical endurance, correct posture far from an exhaustive list of all the benefits of stretching. In addition to this, you can add good spirits and good mood. Stretching is an activity that will please everyone who cares about their health and appearance.
Article formatting: Svetlana Ovsyanikova
Video on the topic: stretching
Stretching for beginners at home:
