Four basic elements for proper stretching

When stretching before and after exercise, it is very important to control your breathing and keep it synchronized with your movements.

You may already know about all kinds of stretching. However , you may be confused about how to stretch correctly , or you may feel that stretching is useless. So today, let's look at the four basic elements for proper stretching. 

In other words, we want to provide examples of stretching that many people know and  how to perform them correctly . Be sure to keep in mind 4 things that are usually easily overlooked!

Four basic elements for proper stretching

You must stretch before and after exercise. That way, your muscles can heal faster without getting hurt.

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If you have cramps or more pain that you think is normal, it could be because you haven't stretched properly. If so, let's take a look at how to make a difference while stretching properly .

1. Let's take it slow

Sometimes it's too hurry to stretch, especially after exercise. In the end, it's because I want to go home and eat food to soothe my hunger.

However, this behavior can be counterproductive. Be very careful when stretching. Because stretching not only protects us from injuries, it can also prevent us from getting positive results. Here are two tips.

• The more calm you are while stretching, the better.
• Stretch as slowly as possible.

For example, consider stretching your neck . In this case, sudden movements can lead to injury. So, you will probably feel sharper pain and more tension than before. It may also cause the muscles to contract rather than relax.

2. Stretch your muscles while stretching

Another way to stretch properly is to stretch your muscles a little. Suppose you are stretching your quadriceps. Here, stretch one leg back and hold the knee of the other leg to stretch.

If you feel that your quadriceps are not stretching as much as possible, you are not doing it right. At this point, you should feel your muscles twitch. So, how can you stretch like this? Some of the options are: 

• Let's make stretching more difficult. The King Dancer yoga pose is tough, but very effective. So the quadriceps muscle will definitely respond to this movement.
• Let's change the stretching. One way to alter your quadriceps stretch is to kneel on the floor and lean back. This will stretch both legs at the same time. In addition, weight increases the intensity of the movement.
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3. Let's not forget to breathe

Another basic element of good stretching is breathing. You may think thatbreathing isonly necessary when doingyoga, meditation , or pilates, but it is actually very important for stretching.

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When you inhale, your muscles stretch, contract, and stretch deeper.

• For example, if you are stretching your triceps, inhale while bending your arms and bringing them behind your head .
• Take it slow and keep breathing while pushing with the other hand to make the stretch stronger.
• Then slowly relax and exhale , returning your arms to their starting position . When you exhale, your muscles relax, and when you inhale, your muscles stretch.

4. Let's stretch long enough

The last factor for good stretching has to do with time. Most certainly won't pay much attention to stretching, so you're likely to do each stretch for only a few seconds. But this is not good.

You must maintain each stretching position for an average of 30 seconds . It can be difficult at first, but it will definitely work. And over time, you will find yourself becoming more and more flexible.

The power of stretching

Underestimating the value of stretching can lead to injuries, cramps, and reduced flexibility . Therefore, we have covered the important stretching tips above.

Also, remember to keep your entire body straight, from your legs to your back, arms, and neck. As you do so, keep in mind the basic elements we have discussed today.