Stretching is a muscle stretching practice that is performed with the aim of improving flexibility and range of motion in the joints. It is based on the idea that stretching muscles on a regular basis can help keep them flexible and relieve muscle tension. Stretching is done in a controlled and sustained manner to allow the muscles to stretch and relax (Future Post WALKING AND THE 600 MUSCLES OF OUR BODY).
Stretching or elongation is a type of exercise that is performed slowly, steadily, precisely and continuously. It is performed through flexion, extension or rotation movements in the back, neck, legs, arms, hips, as well as feet and hands.
This practice is proposed while walking. The main “stretching” elongates that are achieved by walking, are performed on the lower limbs (the most) and on the upper limbs (the least), all of which are performed naturally while walking.
They are recommended for people of all ages, but technique and intensity vary according to age and physical condition. It can be started from an early age, but techniques suitable for children and adolescents should be used. It is always advisable to consult a health professional or trainer before beginning a stretching program, especially if you have an injury or physical condition.
Stretching has several purposes and benefits:
– It improves flexibility and range of motion.
– It relieves muscle tension and reduces the risk of muscle injury.
– It promotes proper posture and relieves stiffness.
– It can improve blood circulation.
– It can aid in relaxation and stress reduction.
Physical Conditions and Ages:
Stretching is suitable for people of different fitness levels. Stretching routines – while walking – can be adapted to individual needs. However, special precautions should be taken for people with muscle or joint injuries, and those with specific medical conditions. In terms of ages, it can be practiced from infancy to old age, with exercises adapted to each stage of life.
Disadvantages:
Stretching done badly or in excess can lead to muscle or joint injuries. It is important not to force stretching and to do it gradually. It may also not be suitable for people with certain physical conditions, such as herniated discs or severe joint problems, without proper supervision.
Physical Positions:
There are different types of stretches, including static (holding a stretching position for a period of time) and dynamic (controlled, repetitive movements). Physical positions vary depending on the type of stretch, but typically include positions such as “cat-camel”, leg and arm stretches, among others.
Frequency:
The frequency of stretching exercises can vary, but it is recommended to perform them regularly, at least a few times a week. It is important not to force stretching and to listen to the body to avoid injury (Post LISTENING TO OUR BODY WHILE WE WALK-BODY LANGUAGE). The important thing is to listen to our body to give attention to those parts that we use less or openly do not use.
Relationship with walking and other exercises:
It is advisable to perform it before going for a walk, although it is not essential, since to a large extent walking is an exercise that achieves similar effects to stretching. In the future post STRETCHING OF THE LEGS THROUGH WALKING. THE STRETCHING, we present these relations. It ca
n also be complemented by other exercises, such as Tai Chi, Yoga or Pilates, which also emphasize flexibility and mobility. In addition, it can be beneficial as part of a more comprehensive exercise routine that includes cardio and strength training.
Body Parts Benefited:
The effect achieved is on muscles, joints, ligaments, tendons, nerves, and other parts of the body.
Stretching can benefit multiple parts of the body, including the muscles of the legs, back, shoulders, neck and arms. It can also improve the flexibility of joints, such as knees, elbows, wrists, ankles, shoulders, etc.
Muscles and Bones:
Stretching primarily benefits muscles by improving their flexibility and relieving tension. It can also have a positive side effect on bones, as improved joint mobility can help maintain bone health over time. However, it is not a specific bone-strengthening activity.
In summary, stretching is a versatile practice in itself that can be adapted to different ages and fitness levels. When performed correctly and with caution, it can improve flexibility, relieve muscle tension and promote better joint mobility in a variety of body parts. However, as mentioned, walking is an exercise that achieves identical effects to stretching, so let’s not waste any more time, let’s go for a walk.