Warming and stretching have many benefits such as improved posture, increased flexibility, improved performance in sport, pain relief in certain diseases, or even injury prevention, however, to achieve good results it is essential that these exercises are performed correctly and in moderation.
Stretches are exercises in which the person stays for a while in a posture in which the desired muscle remains at its maximum extent.
The main health benefits of stretching are
Regularly stretching your body reduces muscle tension, improves posture, avoids discomfort that could occur with poor posture.
If muscles are flexible, performance in daily activities and during physical activity is better. In addition, stretching helps maintain and regain flexibility, which usually decreases with age.
Stretching improves flexibility, allowing for wider movement and balance during sport.
Stretching relieves muscle tension, which is often responsible for back, neck and head pain. In addition, stretching relaxes the body and mind, helping to relieve stress.
Stretching increases blood flow to the muscles, which is very important for recovering from muscle injuries.
Watch the video below and discover the stretching exercises that can be done daily:
Stretching also helps recovery and pain relief in certain injuries and diseases such as arthritis, tendinitis, fibromyalgia or sciatic nerve inflammation, but it is important that they are done with great care and moderation to prevent them from getting worse.
Warm-up consists of physical exercises similar to those that will be performed during training, but of lower intensity, this step is very important and fundamental to have a good performance and above all to avoid injury.
The main health benefits of heating are
Warming increases body temperature, improves the conduction of nerve impulses to muscles and decreases muscle viscosity, thus reducing friction between muscle fibers, improving performance.
Heating increases the release of synovial fluid, which is related to joint lubrication, reducing friction between cartilage and bones, and therefore the risk of developing injuries is lower.
Because warming involves exercising with less intensity, it will mentally prepare the person to improve their concentration so that they can make more effort.
Stretching should not be done before strength training, as it will reduce muscle strength.
Also, it should not be done until you feel pain, you just need to feel some discomfort in order to stretch the muscle properly.
Precautions should also be taken with injured muscles or a sore area, so as not to aggravate the problem, in these cases should be stretched with the help of a professional, such as a physical therapist, for example.