12 myths about stretching

Is it possible to do stretching with a sore back? And overweight people? Is it normal to feel discomfort while stretching? We answer the most pressing questions about stretching.

There is no scientific evidence for this.


say that stretching does not affect injuries. To protect yourself from sprains and sprains, do a warm-up before training. Dynamic stretching, such as lunges, swinging arms and legs, is also referred to as a warm-up.

The essence of dynamic stretching is to use the maximum amplitude of muscle movement, but not to go beyond the natural limit.

Twine stretching is not limited. Twine is a completely optional attribute of a stretch, it is rather aesthetics. But stretching as part of a dynamic workout is better not to ignore anyone. This stretching stimulates blood flow to the muscles and thereby prepares the body for exercise.

In addition, if you ignore stretching for a long time, flexibility is reduced.

12 myths about stretching

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There are exceptions.

Hypermobility Syndrome

is an inborn increased flexibility of the joints and spine. With this syndrome, it is better to avoid a strong load on the ligaments and tendons, so as not to get a sprain or dislocation.

Stretching does not affect length of muscles and tendons.

The only way to lengthen them is to leave them in the maximum extended position for four weeks. As a result, new sarcomeres will appear (a repeating section of myofibrils of striated muscles. - Approx. Ed. ) and the muscles will stretch.

But we, of course, do not recommend such an extreme method. With a stretch, it is impossible to lengthen anything.

There are two types of stretching: dynamic and static. About dynamic we wrote above. Static stretching is recommended after training.

But if you are engaged in dancing or gymnastics, then such exercises will be


and before class. During a static stretch, you need to freeze in a certain position for 30-60 seconds and focus on your feelings. You should not feel pain - only a soft extension.

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In fact, it’s not so much the time spent stretching as the exercises that you do. With sedentary work, you will probably want to stretch longer, because some muscles become numb during the day.

In this case, it is important to pay more attention to the problem muscles during the warm-up before training and after stretching.

Before you begin regular stretching, understand why you are doing this: do you want to achieve flexibility, reduce the risk of injuries or reduce muscle pain. A specific goal will not give up training.

What you need to remember about stretching:

  • if you stretch each muscle for at least 30 seconds, then within 4-6 weeks flexibility will improve significantly;
  • dynamic stretching will help you work out more efficiently;
  • static stretching after your workout will reduce the likelihood of muscle soreness.

There are several causes of back pain: cramping, sprains, problems with intervertebral discs.

At least the first two problems regular stretching can reduce. A study by the Seattle Research Institute


that if you do yoga or stretching for 20 minutes a day, you can reduce pain in three months in back. So the opposite is true: with back pain, stretching is not only possible, but also necessary. But first, of course, consult your doctor to find the cause of the pain.

12 myths about stretching

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Overweight people usually suffer from joint pain - hence the myth.

But even basic stretching exercises can significantly improve the general condition. Pilates , tai chi and yoga will do. Regular training will help reset the whole.


showed that with age, flexibility decreases by about 50%. The best way to prevent this is to stretch yourself regularly.

For older people, the recommendations are the same: static stretching will remain flexible, while dynamic stretching will increase the amplitude of movement.

It's not that simple. In order for the muscles to stretch, new sarcomeres must form. In general, twine is a completely optional attribute of a stretch, it is rather aesthetics. If you want to sit on the splits and not get injured, give yourself time.

Perform this set of exercises every time after training - and after a few months you can sit on the splits.

12 myths about stretching

Photo: shutterstock

Some people think that after stretching the legs become thinner. Unfortunately, this is not the case. Stretching itself does not affect the appearance of the body and does not help to lose weight. Losing weight is always a calorie deficit: you need to spend more than you consume.

To leave the comfort zone during stretching - fine. But you need to know the measure. If on a scale of 1 to 10 the pain is at level 5, everything is in order. If the pain is stronger, it is better to stop.

Stretching fits almost everyone.

If you do not forget about the technique, stretching is safe and helps to smoothly enter the training mode.

12 myths about stretching

Photo: shutterstock



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