Stretching is very important for individuals who are infrequently trained. People who rarely go on a training or even engage into exercises often tend to have deconditioned muscles. In the context of fitness and exercise, deconditioned is a term referred for a particular muscle state wherein the muscle fibers don’t contract or stretch as effectively or efficiently as individuals who undergo frequent trainings or work out. Deconditioning happens when a person tend to spend all day sitting and fail to use the body more frequent. This case is very common for office employees or those whose job doesn’t encourage rigorous movements.
Why Stretching Matters before doing Sports?
When this happens, muscles tend to shorten. This is a result of “fuzz” buildup between tissues that results into reduced ROM (range of motion). Stressed life also causes muscle tension especially in the shoulder and neck area. Other activities that may cause imbalance in muscular system may include sitting with legs crossed or carrying heavy object in one hand.
A person suffering from a deconditioned muscle is more likely to experience frequent muscle pain when doing any physical activities. But this condition can be avoided through proper stretching, given the individual is not experiencing chronic injury or biochemical dysfunction. You only have to take some minutes every day to do stretching. Taking each of our joint by full ROM can loosen up our connective tissues and muscles that keep us limber.
Moreover, blood flow to our muscles and joint increases, giving more nutrients to the muscle while reducing buildup of waste product. Our minds will also become calmer, reducing stress and the related tension, helping to alleviate blood pressure. Apart from that, we can also have better posture especially when we stretch our hip and chest muscle. Lower back pain and body soreness can be lessen. Injuries can also be prevented through keeping our muscles and joints supple, preparing them for any activity. A visible advantage on why there are many people, who are considering a number of activities in relation to sports and recreation, is the fact that such activities can really help in the improvement of your health condition. This will be because exercise is part of healthy lifestyle, and sports and recreation are considered forms of exercise. When you are standing and sitting all day at work, you will definitely experience some problems such as leg and back pains, which are known to be very distracting and you can feel uncomfortable. So in order to prevent this, you will have to burn some calories in an exciting and fun way. Sports such as playing tennis, swimming, and many others will require you to jump, move your arms, and run, meaning stretching your muscles and bones.
In general, stretching is needed for a more effective follow up exercises or trainings. Through which you can achieve your desired result in no time.
What muscles to we need to stretch, and how?
To start with, you have to know what group of muscles you need to stretch. Since all muscles can be stretch, your choice could depend on your predetermined goals. If you intend to rehabilitate an injury, then it will be ideal to focus on weak or damaged muscle tissue including the surrounding muscle support group. Meanwhile, any group of muscles can be stretch if your stretching goal is to achieve general flexibility.
To effectively do stretching, there would be some general rules you have to follow and that includes the following:
Start stretching at the lowest muscle. For instance, stretching your legs should start from the feet, calves and gradually to the upper part.
Stretching is not all about pushing too hard. It’s all about taking everything gently. You need to prepare, go into stretching position, and slowly increase the applied pressure to achieve a nice stretch. Remember that pushing muscles too hard may just bring more harm than good. Just take tolerable pressure. When you start feeling uncomfortable, then better stop stretching.