Flexibility and relaxation: the basics of stretching

Stretching, or stretching, is a set of exercises designed to gently stretch muscles. These exercises help to relax muscles, improve their elasticity and increase joint mobility. Unlike intense workouts, stretching is done slowly and calmly, making it ideal for de-stressing after a hard day or as a warm-up before a major workout.

Stretching your muscles helps to improve blood circulation in them, making them more relaxed and supple. This is especially important for those who are active in sports, as increased joint flexibility reduces the risk of injury and improves overall performance. Moreover, proper breathing during stretching has a positive effect on the brain, helping to relieve stress and improve mood.

Performing stretching requires caution and careful attention. The main rule is not to overstretch the muscles. A slight tension during stretching is normal, but if you feel strong discomfort, it means that the load is too great, and it should be reduced. Each pose should be held for 10-30 seconds until the tension is completely gone. It is also important to breathe correctly: slowly, deeply and evenly, without holding your breath.

In order for stretching to be effective, you need to maintain a stable position and avoid sudden movements. If the muscles tense up during the exercise, it means that the stretching is not enough. In such cases, you should continue the movement or slightly change the angle of stretching to achieve the desired effect.

For beginners, it is recommended to perform simple stretching exercises that will help prepare the body for more complex loads. These exercises include raising the arms, bending to the knees, stretching the arms and legs, as well as exercises on the back and fours. Repeat them at least five times each to maximize the effect.

By practicing stretching, you will not only improve your flexibility, but also learn to feel your body better, which will help you avoid overstretching and injuries. This type of exercise is ideal for people of all ages and fitness levels, making it accessible and beneficial for everyone.