QUESTION: Why do we need stretching at all in our organisms? How to stretch on the “minus” twine and increase the flexibility of the spine? What common mistakes do beginners and professionals make when stretching?

EXPERT’S RESPONSE: A flexible body is freedom of movement, lightness and plasticity. Flexibility affects how you look and how you move. With the help of a complex of exercises for stretching the ligaments, tendons and muscles, you can make your posture slimmer, eliminate back pain, relieve tension in the muscles, and increase their flexibility and elasticity. Stretching also has a psychological effect. She is able to increase self-esteem and even improve mood. It is especially useful to do stretching exercises for older people, because it increases physical activity, and as a result of the mobility of joints, bone fragility is prevented.
If there is very little left before the twine, then you can begin to reach for a “minus”.
A negative twine is a twine, in which the inner line of the thigh forms an angle of more than 180 degrees. You can make a “minus” both longitudinal (right, left) and transverse twine.

Before performing the negative twine, you need to preheat the muscles, so as not to get any injuries. Exclude sudden movements. Everything is done smoothly and carefully. In order to make a negative splits, you can reach from a hill or reach from a wall or in a doorway.

Common “twine” mistakes: waiting for too fast results, incorrect position of the back during stretching, stretching too often or too rarely, insufficient training time in general, lack of proper warm-up and hitch, not serious attitude, incomplete recoil, lack of symmetry with stretching. It is important to note that when stretching in no case should not endure the pain, but a pleasant stretch should not be if you want to get results in the future.

QUESTION: When is it best to stretch in the morning or in the evening? It is harder in the morning, does this mean that this stretch is more effective if you want to sit on the splits?

EXPERT RESPONSE: Everything is individual. Efficiency depends on many factors. In the morning it is best to engage in static stretching, when within one or two minutes they maintain a certain body position. It only seems to be a simple exercise, in practice it is quite difficult to do the exercises. Beginners should at least be able to hold a certain body position for at least thirty seconds. With each subsequent workout, you can add five seconds, bringing to the required two minutes.

Researchers from the University of Glasgow in Scotland (The University of Glasgow, Scotland) say: at noon or early evening the body temperature is slightly higher than the morning, because exercise at this time of day will be optimal, and the risk of sprains or injury will be minimized. It is possible and necessary to train when there is a desire and opportunity.

QUESTION: Does stretching affect power performance?

EXPERT’S RESPONSE: Stretching after strength training is a trifle, performing which you can get an unexpected, but even more pleasant effect. After a hard workout, stretching removes downtroddenness and significantly relieves muscle pain. It best stimulates the regenerative processes. Also, even though it’s hard to believe, stretching promotes more efficient muscle growth. To explain the effect of stretching on muscle growth, refer to the scientific term fascia. Fascia, roughly speaking, is a film that envelops all our internal organs, including muscle fibers. When performing a set of exercises for stretching, after strength training, the fascia stretches, thereby providing more space for blood circulation. Muscles become loose, unlimited, gaining more free space for growth. More information about it you can find here.

Stretching has a huge impact on the recovery process. Stretching allows the muscles, after intense loads in training, rather return to a normal, calm state. When the muscle is stretched, the microtraumas are completely filled with blood, which contributes to the speedy recovery. In general, in order to stimulate recovery processes, stretching is recommended not only after training, but also on non-training days. After a workout, it is best to do static stretching, avoiding sudden movements and jerks. This process should be approached with full responsibility, since careless attitude to stretching can lead to unpleasant consequences – it is likely to overdo it and get injured by “pulling” the muscle.

Diane Black