The best amount of time to do stretching is appropriate

Hello, after running, on the basis of the body fully active, the effect of stretching exercise is the best, generally 15-20 minutes, the focus is not on time, but on quality, every stretching action must be in place, is to quality not quantity. Exercising is what we want.

Stretching is an exercise that can make you feel relaxed and happy, regardless of time or place, as long as you want to do the stretching movement, you can do it immediately. When you get up in the morning, after working and sedentary, before and after a fitness workout, you can stretch to relieve the fatigue of the body and achieve a state of relaxation.

Why stretch which?

1.Stretching can adjust the state of the body and relax the mind, 2Relieves muscle tension, increases muscle blood flow, and builds muscle efficiently.

3.It allows the body to move more easily and freely, which improves the coordination of the body.

4.It can expand the range of motion of the body, and stretching will allow the movement to be unrestricted.

5.Prevents muscle sprains (strong, soft, stretched muscles can withstand stress better than stiff, unstretched muscles).

6.Helps maintain the flexibility of the body so that it doesn't get stiffer with age.

7.It makes the muscles tighter and the lines smoother and smoother.

After reading so much, do you realize that daily stretching is very important? Remember to stretch every day!

The amount of time to perform stretching activities should be determined by the level of participation in a particular sport. For those who aim to improve their physical fitness, stretching is generally about 5-10 minutes.

For professional athletes, the total stretching time of the whole day should be close to 2 hours, divided into multiple times, about 20 minutes each time, if the level of exercise is between beginners and professional athletes, the stretching time should be adjusted according to the sports situation.

Beginners should stretch each muscle group 2-3 times, and if you are engaged in intense exercise, you must stretch each muscle group 3-5 times.

First of all, in daily life, it is often the case that after one day of hard work, it is particularly easy to have backache the next day, because the body does not stretch in time. If you take about 20 minutes to stretch your body before doing a heavy amount of exercise, you can relieve muscle soreness, keep your joints healthy, and make your body feel soft and strong.

Secondly, stretching is not a part of the warm-up, it is suitable to be done after the warm-up, because at this time the muscles and body joints are already in a state of "impatience", and the stretching effect is best at this time, so as to minimize the possibility of injury. The most effective stretching should be after exercise, which will make the workout effect better.

Finally, in terms of the amount and duration of exercise, people who rarely exercise need to stretch about 3 times a week to maintain the flexibility of the body. Each session takes 30 minutes. People who exercise a lot should stretch 7 days a week, stretching 2-3 times a day, and you can repeat various stretching movements for less than that long until your body feels flexible.

My body will become more comfortable after stretching, but why do I feel back pain after stretching? How long after exercising should I do stretching?

What's going on with lower back pain after stretching exercises.

Lower back pain after stretching is often considered to be a symptom of myositis caused by myositis. In this case, in general, it is recommended that the patient rest, and at the same time, warm compresses, and the symptoms can be relieved. If the relevant symptoms are not relieved, local pain point occlusion can be considered**, and betamisone plus ropivacaine can be used for local injection, which is generally accepted by the vast majority of patients.

In this case, it is generally recommended that patients avoid sitting for a long time, and it is recommended to undergo a lumbar lateral radiograph, waist pants to accompany the MRI to clarify the relevant diagnosis.

It is better to do stretching how long after exercising.

Stretch 15 minutes after strenuous exercise. Stretching is divided into dynamic stretching, static stretching and elastic stretching, general static stretching after exercise, the benefits of stretching make the muscles return to their initial length, increase flexibility, relieve delayed soreness after exercise, increase muscle strength and improve joint mobility, etc.

Can I eat after stretching.

You can't eat at least half an hour after exercising, otherwise it is easy to cause bad gastrointestinal tract, and you can't drink water immediately after exercising, it's easy to get lung disease, and don't eat too much at one time.

The basic movements of stretching exercises.

Shoulder stretch 1: The upper body should be sitting or standing upright, one hand on the other side of the head (with the right hand on the left side of the head) gently break the head to the side of the hand, and hold for 5 seconds when the break is at a certain angle. Then switch to the other side.

Shoulder Stretch 2: Stand with your body straight and your arms naturally straight. Wait for 3 seconds after drawing 5 circles forward with your shoulders, and then draw 5 circles backwards with your shoulders.

Leg stretching exercise 1: Stand straight, lift your right calf back, don't move your thigh, then grab your right foot with your right hand and lift it up a little harder, don't move your thigh, lift to the highest point for 5 seconds, and switch to the other side.

Leg stretching action 2: Hu Chundu's is very simple, that is, find a high place to press the leg, lean on the leg where the upper body is pressed, stick to the leg for 5 seconds, and change to the other side.

5. Back stretching action: grasp the high place with both hands (horizontal bar, gantry), take two steps back with both feet, press down with the upper body, and do not move the legs. After pressing to the limit, repeat the action of lifting and pressing down 5 times (rhythmically).

There are many people who think that stretching is the cherry on the cake, which looks good but is not necessary. I think it's too much of a hassle to press the hamstrings after getting off the treadmill, but stretching is actually very important, and it can make or break your training goals.

The importance of stretching

Pre-workout stretching is key to preventing injuries and improving performance, especially if you start exercising in the morning after waking up or after a sedentary lifestyle.

Stretching for 15 minutes before training can greatly reduce your risk of injury during exercise.

Static stretching or dynamic stretching

A study of college wrestlers showed that after four weeks of a dynamic warm-up, athletes experienced significant improvements in strength, endurance, agility, and anaerobic metabolism. Other studies have shown that dynamic stretching is more effective than static; Stretching improves muscle performance.

Some friends feel that it would be tiring to add a mini version of the training plan as a warm-up before the formal workout, so they choose to reach for the toes and press the legs.

This static stretch helps to relax muscles and improve flexibility, but it's better to do it after training.

Recent research has shown that static stretching before exercise may lead to decreased exercise capacity.

Studies have shown that people who have done static stretches before doing barbell squats feel less balanced, which can lead to a reduction in weight. Soccer players who have done static stretching have a slower time to sprint for 30 meters than they have not.

That when to stretch

Do some dynamic stretching before training to allow you to avoid sports injuries at the same time, which can even improve athletic performance;

Do some static stretching after training to relax your muscles and relieve fatigue.

Of course, if you are engaged in a long-term desk job, then doing some static stretching movements every day is still very helpful to relieve fatigue, especially in the shoulders, back and other parts.