What is not a type of stretching? The effectiveness of stretching: reviews. Stretching lessons: stretching and flexibility exercises. Simple exercises for flexibility and stretching of the body

Everyone knows about the benefits of physical exercise, but, unfortunately, only a few strive to stay in shape in this way. Each of us is very busy and preoccupied with work, raising children or something else, and after all this we no longer have the strength to go somewhere and take care of ourselves. Although all you need to do is master stretching lessons to understand how easy it is to keep in shape without making much effort. It means the simplest stretching, but it comes in several levels, from the simplest - for those who have never done stretching exercises before - to the most complex. To understand how to properly perform stretching, you should approach it wisely, without haste.

Let's start with warming up

Any exercise should begin by warming up the muscles and ligaments. This way they become elastic, and stretching is easier for beginners to master. Some people start trying this direction at home, if the space allows, but most people come to us. A professional stretching school helps you easily master this area and in a short time a person begins to do the splits, make beautiful complex figures and lose weight naturally. Stretching muscles and ligaments is a fascinating and complex procedure, and only at first glance it may seem that stretching lessons are simple.

Yes, at a young age, while the muscles are still elastic and easy to change, everything can be done differently, without pain. But the older you get, and the less you move, the excess weight you gain - stretching will help restore youth and mobility to your whole body. The figure will begin to return to its previous shape and this without strength training and fatigue. This stretching involves smooth movements. If you have seen yoga exercises, you will understand what we are talking about. After such slow actions, which stretching classes give, your mood improves, and self-confidence appears, if it was not there.

The benefits of stretching classes in Moscow

It’s amazing, but stretching lessons, despite their simplicity, give everything a person needs. Exercises relieve pain in muscles and joints, periodic soreness in women, and at the same time the body develops beautiful, seductive shapes. Many people ask how this can be, but the answer lies on the surface - those who do yoga all look young and feel healthy. So here, getting into a certain position, the body and its muscles fully work, smoothly tensing to a certain level. The trainer monitors this, adjusting the time and movements.

Yes, you can practice it at home, but without a specialist, how can you understand at what height to hold your leg or arm and how long it will take? Ballistic or partner stretching, the video can be watched on the Internet, it is better to perform it directly under the supervision of a master. Come to us for a trial lesson, invite your friends and girlfriends with you and master stretching in Moscow together.

Self-confidence and good stretching are one thing

Have you ever wondered why dancers and ballerinas are so graceful, their gait helps them soar, and their backs are kept straight like a string? Moreover, they do not experience discomfort and do not make any effort. Do you want to look the same? In the case of beginners, it is enough to know stretching exercises without diving into dancing if there is no desire to move in this direction. Our stretching studio helps everyone change their appearance by showing just a few actions, by performing which a person changes in a short time right before his eyes.

Sports should occupy at least some part of the life of each of us, and stretching lessons are an integral part of them. Everything starts with them, even strength training on the barbell, complex dance or acrobatic movements. Doing them yourself at home is not recommended. You can easily damage your muscles and get a painful injury. It takes a long time to heal, so stretching the legs, arms, neck and torso should take place under the supervision of a fitness instructor. He knows how to improve results in a short time with minimal pain.

The right stretching exercise will help you do the splits faster.

If you want to stand on a bridge or do any type of splits without effort and support, stretching for beginners is mandatory, and it must be correct. Knowing the necessary exercises, you can perform them with caution at home, trying not to exert much effort. You can put out more energy in the gym, and this will be monitored by a professional with a medical education. In case of pain, he will be able to quickly provide assistance and tone the muscles. This is why it is so important to do stretching exercises at a dance school or fitness center.

Many girls and some men want to learn how to do the transverse or longitudinal splits, because it is not only beautiful and fashionable, but also useful. Our stretching studio helps you get closer to the perfect split or bridge faster without injury. To look healthy, cheerful and happy, you don’t have to resort to expensive cosmetics, plastic surgery or anything else; stretching can give you everything important for a person. In Moscow, many celebrities play sports and go to fitness centers, so diets are not needed.

Don't be afraid of age, because you are beautiful

It is better to start training, of course, at a young age, while the muscles are still more elastic, but even if you are already forty or more, stretching will tone your whole body quite quickly. But in this case, the main thing is to maintain balance. The less physical activity a person has had, the harder it will be to start. Our stretching studio and its fitness and dance teachers will help you easily master the necessary movements without creating stressful sensations for your muscles. After such instructions, stretching for beginners can be done even at home without fear for your health.

Great splits with health benefits

Any person wants to feel great at any age, but if you sit on your butt straight or lie on the sofa, the muscles will atrophy, and it will be difficult, let alone running, even walking for a long time. And it is absolutely not necessary to train every day from morning to evening to be in excellent physical shape. It is enough to master only one position and do the splits with ease - this will be enough to feel great and vigorous for a long time.

Is it possible to learn the splits from scratch at home? Yes, you can, but without an experienced coach it is quite possible to get injured, or progress towards your cherished goal will take longer. But everything is obvious - the environment around will not correspond to the activities, and laziness will also come into play. Our split school has everything you need to get to know your body: exercise equipment, mats and mats, mirrored walls to make it more convenient to monitor your own movements and the actions of the trainer.

How to do the splits in a short time?

Nothing is impossible if you want it. Come visit us and see for yourself. A professional teacher will tell you how important the split stretch is, how to do it and how many times. Each person is different and everyone masters the cross split at different times. By the way, not everyone can do it, due to the difference in the physiological structure of the body. There are people who, even if they train, will never be able to make it perfect, in an even line. The most simplified figure - longitudinal split - is when one leg is in front and the other is behind. Absolutely anyone can do it with proper training.

Everyone should know that before doing the splits or starting any training, you should warm up the muscles of the whole body so as not to damage them. It’s like in a massage – initially the massage therapist warms up the muscles and only then begins to use forceful manipulations. It is not painful for the patient, but pleasant from his hands. But not all splits exercises are effective. It’s difficult to understand this at home, even if you read a lot of articles on the Internet about how to quickly do the splits without going to the gym. A trainer with a higher medical education knows human physiology, its structure, and he will be able to explain what is effective and what can be done simply to maintain good physical shape.

Under the strict guidance of a professional, splits lessons quickly achieve their cherished goal. You can sit beautifully in this position in a month or two and surprise your friends and girlfriends, and most importantly, this ability will be preserved for many years, like the ability to ride a bicycle. The professional twine school has already helped many girls and young people achieve the desired stretch. Join us, and you will also be able to learn a lot of interesting things and perform splits exercises with us and at home, getting closer to your goal faster.

Today there are many areas of sports, one of them is stretching. This complex is considered a variation of aerobics and is becoming more and more popular every year. Let's find out in more detail what stretching is and why it is needed.

What is stretching?

The name “stretching” itself comes from the English word “stretching”, which means stretching. As the name suggests, this complex is aimed at stretching the joints and, as a result, improving the flexibility of everything. In addition, the complex heals all systems, improves the functioning of the circulatory system and strengthens the tendons.

Main complex

The main set of stretching exercises to stretch all muscles and joints:

Stand straight, knees half bent. Stretch one strongly towards the ceiling, then do the same with the other. The number of repetitions is 5-10 times for each.
Stand straight, legs bent at the knees. Place your left hand on your belt, and grab it with your right hand and tilt it to the left. Freeze in this position for 15-30 seconds, repeat the same with the other hand.
Sit on the floor, spread wide to the sides, hands behind. Reach each knee in turn, holding for a few seconds. The number of repetitions is 8-10 on each leg.
Get on all fours, stretch your left leg back as far as possible, and your right arm forward. Try to hold this position for 15-30 seconds. Likewise for the right leg and left arm. The number of repetitions is 8-10 times.
Lie down, clasp your feet with your hands and bring your legs as close to your head as possible. Freeze for 15-20 seconds. Return your legs to the starting position. Repeat everything 8-10 times.
Lying on the mat on your left side, bend your knees at a right angle. Extend your arms forward. Next, without lifting it from the floor, slowly raise your right hand and rotate your body to the right, trying to reach the floor with the back of your hand. Return to the starting position and repeat the exercise 4-6 times. Turn onto the other side and repeat the same.

Is it possible to do stretching during pregnancy?

But there are some exercises that absolutely cannot be done during. For example, bends that can only be performed while sitting. In any case, even if you consider yourself very healthy, be sure to consult your doctor before starting exercise.

It’s great if you have the opportunity to do stretching with an experienced trainer who can help develop an individual set of exercises for you. Avoid doing things on your own to avoid complications.

The effect of long-term “cat fitness” exercises

This complex will help any person not only correct, increase the flexibility and elasticity of the body muscles, but also improve the functioning of the joints and make them more mobile.

If you have set yourself the task of doing the splits, then these exercises are the best choice to achieve results. In addition, stretching well prepares the muscles to receive power loads and increases their efficiency, which will be especially appreciated.

By doing stretching as a regular physical activity, you will get an obedient, flexible body, excellent fitness, decreased anxiety and self-confidence.

These exercises can be perfectly practiced by the whole family, instilling in its younger members a love for and the correct habit of taking care of their body.

Stretching is a system of exercises whose main goal is to stretch ligaments and muscles, as well as increase the flexibility of the body. The name of this area of fitness is borrowed from the English language: the word Stretch translated into Russian means “elasticity, stretching.”

Contrary to popular belief, stretching is not just an opportunity to do the splits. There are a large number of exercises aimed at stretching the muscles of the neck, arms, back, legs, as well as techniques aimed at increasing the plasticity of joints and stretching deep muscles. Stretching is an integral part of the health-improving gymnastics complex, is included in the anti-cellulite program, and in addition, it is necessarily used during the training of athletes in many sports.

During exercise, short-term muscle tension alternates with relaxation. Due to this, it becomes possible to relieve excess tension from the muscles, restore strength and relax in a matter of minutes. The important point is that when changing the intensity of the load and using various types of stretches and their combinations, almost all muscle groups are involved in the process.

A significant advantage of stretching is its proximity to natural movements. Think about it: when we wake up from sleep, there is nothing more pleasant than a good stretch. It’s also nice to do this after a long period of sedentary work: when we stretch, drowsiness and fatigue leave our body! By stimulating muscle work during stretching, stretching exercises improve joint mobility and increase the elasticity of tendons and ligaments.

The benefits of stretching

Before you make the final choice in favor of stretching, you must understand exactly what benefits it will bring to your body. So:
stretching can have a stimulating effect on the circulation of lymph and blood in the body;
stretching exercises, which are included in the final part of the training session, allow the muscles to recover by returning from the contracted state to the original length (at rest);
Stretching exercises help muscles relax. With their help, you can reduce all kinds of pain caused by nervous tension or stress;
stretching can slow down a number of processes associated with aging;

Besides:
with regular training aimed at stretching the muscles, they (the muscles) retain their elasticity and are well supplied with nutrients and blood;
Stretching exercises are an effective means of reducing mental stress;
Stretching exercises help improve posture by improving the condition of the muscular system), but will also give you a feeling of flexibility and slimness;
stretching is the main part of training aimed at reducing pain during menstruation;
this type of exercise is effective in combating salt deposits and serves as an excellent means of preventing the development of osteoporosis and hypokinesia (due to premature decalcification and aging of bones).

Rules to follow during stretching:
1. Before you start stretching your muscles, you need to warm up. The best option: do intense aerobic exercise (jumping, running, dancing, exercise bike) for 10 minutes.
2. When stretching, strictly adhere to a certain limit that is inherent to you. You should be accompanied by a feeling of relaxation, and the sensations should be extremely pleasant. If you feel pain, this means that the range of motion exceeds your normal range. That is, the rule is this: it is better to “under-tighten” than to pull too hard.
3. Do not spring under any circumstances, it is better to do “holds”.
4. The duration of holding each stretching pose should be between 10 and 30 seconds. During this time, any, even slight, tension should disappear. If the tension is not relieved (this happens when the stretching is too strong), in order to achieve the necessary pleasant sensation, you need to ease the stretching.
5. Maintain a stable position while performing the exercises.
6. When you do any exercise, try to concentrate your attention on the part of the body that is being stretched. This will help you feel better.
7. The optimal time for training is immediately after walking or some other form of aerobic training, i.e. after load. In addition, since stretching has the ability to relieve excessive muscle tension, it can be used to improve well-being and improve mood.
8. When you do a stretching exercise, remember to breathe properly. An indispensable condition: do not hold your breath, but do not rush to exhale. It is best to breathe at a normal pace, calmly, and during the break between exercises you can take a deep breath and exhale completely.
9. Anyone who is allowed by doctors to engage in general physical training can do stretching.

Types of stretching

There are 5 types of stretching:
Static stretching involves fairly slow movements, during which you need to take a specific pose and hold it for 10-30 seconds. Muscles that are stretched can be tensed constantly or occasionally. In general, this is the classic version of stretching, from which this whole area of fitness originated. Static stretching is the most effective for strengthening and stretching muscles.

Slow stretching – an excellent option for warming up; it is done at an extremely slow pace. Using slow stretching, you can stretch the muscles to the maximum possible length.

Pair stretching performed with a partner who acts as a resistance to the stretch.

Dynamic stretching – these are smooth (in no case sharp) slow springy movements. When finishing the exercises, you need to linger for a few seconds at the highest point of the stretch.

Ballistic stretching (in other words, swings) is an active type of load. It involves swinging your legs and arms, as well as bending and extending your torso with great amplitude and speed. With ballistic stretching, certain muscle groups are lengthened for a short time. Their lengthening continues as long as the bending or swing lasts, and the speed of stretching corresponds to the speed of bending or swinging.

What to pay attention to

If you are only going to exercise to stay in shape, three to four times a week will be enough. If you want to eliminate any figure flaws, show more diligence, and daily exercise will help you achieve the desired result.

You can exercise at any time of the day, choose the most convenient for yourself.

Stretching will bring tangible results only if it is combined with other types of physical activity. Stretching exercises can be done after morning exercises.

Those who have not been involved in physical education and for whom stretching exercises are not easy should start with two or three repetitions of each exercise, and the pose should be maintained for no longer than three to five seconds. As your training increases, increase the number of repetitions in one session of each exercise to ten, while the duration of holding the pose should be up to 15 seconds. The maximum duration of one workout is 30 minutes. In general, you should listen more carefully to your own feelings and independently select the number of repetitions of a particular exercise and the duration of the workout, depending on your mood and well-being.

The most important thing: training should be regular and evoke positive emotions!

If you have been doing stretching, Leave a review about your successes.

Ecology of consumption. Fitness and sports: How many times have many of us told ourselves about our lack of flexibility, our inability to attend hour-long stretching classes, our inability to do yoga...

How many times have many of us told ourselves about our lack of flexibility, our inability to attend hour-long stretching classes, our inability to do yoga. It's OK. Doing yoga is, of course, not like drinking a cup of tea.

But it's possible to achieve great stretching success without having to chant "ommmmm" or sit and sweat in a yoga class (though it really wouldn't hurt to try a few times to see if many of the misconceptions are debunked).

The conditions of modern life lead to emotional and physical stress. Sitting at a desk all day brings no favors and does no good to the lower back or hips.

1. Runner's Lunge

If you have to sit all day or, conversely, run errands, this can have a detrimental effect on the hips (this is the part of the leg located between the pelvis and the knee). This is especially true for men, because stretch marks are definitely not in their favor.

Exercises with lunges will help correct the position.

Stand up straight and lean forward so that you can rest your fingers or palms on the floor. Take a wide step back with one leg as far as possible, while simultaneously bending the other leg at the knee. You need to achieve such a position that the bent knee makes an angle of 90 degrees, and the knee itself should be above the toes - no further.

Breathe evenly, distribute your weight between both legs and try to “sink” your hips a little lower. Stay in this position for 30 seconds.

Repeat 2-3 times for each leg.

2. Lateral bend

Stretches for each side of the body from head to toe. There is no stretch more effective and easier than this. It relaxes the entire body, providing a much-needed break from the monotony of the workday. You just need to get up and try.

Standing with your feet together, extend your arms up above your head, palms together. Inhale and bend your body to the right, pressing your thighs tightly against each other. Lengthen your body on one side without bending forward or backward. Wait a minute, return to the starting position, then stretch another part of the body.

Continue side stretches 5–10 times on each side.

3. Seated hamstring stretch

These biceps muscles are located along the posterior lateral edge of the thighs. Together with other muscles, they participate in extension of the torso and rotation of the lower leg. The thigh muscles are quite stubborn. No matter how designed and stretched they are, they will always resist stretch marks. And the more you pull them, the harder they will try to get back. Therefore, all movements are performed carefully and slowly. The easiest way to do this is sitting on the floor with your legs extended.

Press your left foot toward your right thigh. Exhale and stretch your arms up as straight as possible. Exhaling, bend towards the extended right leg, helping with your hands to bend as close as possible. Depending on the level of stretch, you can grab your shin, ankle, foot, or big toe. Slowly straighten up, taking a short pause, and bend over again, trying to get a little closer to the thigh.

Repeat 5 times, then switch to the second leg.

4. Goddess Squats

This pose is unique to the hips, including the inner thighs. The exercise is performed in a standing position, and you can do it anywhere without worrying about the cleanliness of the floor.

Spread your legs as wide as possible with your toes outward and heels inward. Slowly lower your hips closer to the floor. Then raise your arms to the sides, forming a “T” with your shoulders. Straighten your legs while raising your arms above your head. Exhale and “sink” your hips back, while simultaneously lowering your arms to shoulder height.

Repeat at least 10 times.

5. Upper Back Stretch

This exercise is especially beneficial for people whose neck, shoulders, and upper back are constantly tense due to stress. The exercise relaxes the upper body by stretching the shoulders, neck, upper arms and back.

Get on your knees and bend over, resting your hands on the floor. Continuing to lean with your left hand, the right hand is directed with a sliding movement along the floor between the left knee and left hand, while simultaneously turning the torso in the same direction. Turn around until your right shoulder and head are comfortably on the floor. Inhale and lift your right arm up, extending it straight away from your shoulder. Take a couple of breaths in this position and come out of this pose as slowly as you entered it. Then switch to the other side.

6. Spinal stretch

If the spine is flexible and mobile, then blood flows through the body easily. The exercise allows you to open the chest, strengthen the lungs and stretch the front surface of the body, and solve some problems with poor balance.

Sitting on your knees, place the ball behind you and, holding it, lean back until your upper back rests on it. Extend your arms behind your head towards the floor. Synchronize the exercise with breathing: inhaling to roll onto the ball, exhaling to roll back.

The number of repetitions depends on how you feel.

7. Standing Hip Stretch

And again the hips. It is so important that their muscles are elastic. This exercise is another way to achieve the desired result.

Stand up straight. Slowly raise your right knee. Grab your foot with your left hand and bring it in front of your left knee. With your right hand, grab the leg you are lifting from below by the ankle and lift it as high as possible. At the top point, inhale and try to straighten your upper body. Take a few breaths, then slowly lower your leg and move on to stretching the other leg.

8. Quadriceps Stretch

While doing this exercise, keep the muscles surrounding your knee relaxed to avoid pain.

Lie on your stomach, placing your hands under your forehead and creating a pillow for yourself. Bend your right leg so that your foot approaches your right buttock. Pull your right hand back and grab your leg, trying to pull your foot to your buttock as close as possible. If you cannot reach it with your hand, help yourself with a towel or belt.

Hold this position for 15 seconds, then repeat with the other leg and arm.

9. Cobra Pose

Strengthens the shoulders, abdominals, lungs, spine and buttocks. During exercise, body temperature rises and warmed muscles stretch more easily.

Lie face down with your thighs, shins, feet and toes firmly pressed to the floor. Bend your arms at the elbows and place them along your body so that your palms are under your shoulders. As you inhale, begin to slowly lift your chest, pressing your palms firmly to the floor and straightening your elbows. Make sure your upper back and shoulder blades are raised as high as possible.

Freeze in this position for 10–30 seconds, slightly tensing your buttocks. Exhale and slowly lower yourself to the floor.

Repeat 3 times.

10. Happy child

This is an ideal pose for relieving stress and fatigue, calming the mind, and is great for stretching the upper thigh and inner groin areas.

Lie on your back and bend your knees, pulling them to your chest and spreading your knees approximately shoulder-width apart. Hold your heels with your hands so that your elbows pass between your legs near the inner surface of your knees. Exhale and pull your legs by your heels with your hands so that your knees are as close to the floor as possible.

If you feel comfortable, sway slightly from side to side, massaging the lumbar spine. Stay in this position for about a minute, making sure your breathing is even.

11. Up the Wall

This exercise is the best for completing a complex of stretches. It helps you relax because you spent the whole day in an upright position with your head much higher than your feet. The exercise changes positioning, helping blood flow away from them.

Lie with your back on the floor, pressing the back of your thighs as close to the wall as possible and placing your legs raised up on it. If there is no free wall, you can use any vertical element.

Try to keep the angle between your legs and torso as close to 90 degrees as possible. Place your hands back behind your head. Take a deep breath and exhale the same way, relax, stay in this position for about a minute.

Any of the following simple exercises is effective for stretching. Some are easier to perform, some are more complex, but by doing any of them you can be convinced that yoga is not that difficult. But the joints remain mobile and the muscles elastic. published

Stretching (stretching - pulling, stretching, lengthening, stretching; tension; elasticity, extensibility) - is very useful for the harmonious development of the body, it should not be neglected during training, and at home. Stretching helps you get rid of stiff, wooden muscles and expand your so-called “functional range of motion” as a breaker. Stretching makes your joints more mobile, and your entire body becomes more flexible and mobile. In breakdancing, without this, you can only be an ordinary dancer, nothing particularly special, without a special style and emotionality of the dance.

Benefits of Stretching

Reduced muscle tension
Expanding range of motion in joints
helps avoid injury
increases muscle strength
Improved coordination of movements
Acceleration of blood circulation in various parts of the body
Improving the body's energy production processes
Increasing muscle fatigue threshold and increasing endurance
Increased efficiency in daily activities, as well as in sports and other physical activities
Posture correction
Mental relaxation
Finally pleasure, a feeling of lightness throughout the body.

Types of stretching (stretching)

Try to understand the differences in the types of stretching, then you can use them with great effect and understanding (explanation taken from http://katerinabuida.com/7-vidov-stretchinga-rasty... ).

1. Static Stretching

Static stretching is the most common and recommended. Take the position and hold it for 30 to 60 seconds. Frozen in a pose, you should focus all your attention on the sensations in the muscles. You should feel a gentle pulling sensation, but not pain. The main load is directed to the muscles. Gentle on tendons and joints. Stretching with your own weight, bending forward. The folds are in a vertical position, where the most important thing is to relax and “hang” with the entire weight of your top. The splits, if you are not already sitting in them, also involve relaxation, but only in the groin, and not in the knees.

2. Passive Stretching

Passive stretching is similar in principle to static stretching. The only difference is that with passive stretching, you don't use your own force, but instead have a partner help you.

3. Dynamic Stretching

dynamic stretching consists of controlled movements of the legs and arms that gently spring you through the range of your muscles' capabilities. This can be either slow (movement with emphasis) or fast movement. These can be all kinds of swings, rolls from split to split. An example of a dynamic movement is to place the palm as a target and swing into the palm, thus not going into a ballistic movement. Or make a free swing, but do not throw, but lead your leg. But this, of course, is more difficult than the palm option.

4. Ballistic Stretching

(Ballistics is the science of the movement of bodies thrown in space.) This is uncontrolled movement, as opposed to dynamic stretching. An example of ballistic stretching is a springy movement with good amplitude downward several times to touch the toes in the crease. You need to be careful when using this type of stretching in the beginning. It is useful for experienced athletes and dancers.

5. Active Isolated Stretching

This is a stretching technique that localizes, isolates, and stretches each individual muscle. This stretching technique can be used to warm up muscles well both before and after training. It can reduce stress on joints, increase range of motion, stretch muscles, and eliminate “stiffness” that limits the range of motion of joints and muscles. It is effective to use a clothesline, belt, rope jump rope, long belt or elastic bandage for this purpose. Using this rope, you can use your own efforts to pull the part of the body that you are stretching. Active stretching is when you assume a position and then maintain the pose without assistance, solely using the strength of your muscles. For example, raise your leg high and then hold it in this position. The tension of some muscles during active stretching helps to relax the stretched muscles (antagonists) by mutual balancing. Active stretching increases active flexibility and strengthens muscle strength.

6. Isometric Stretching

This is an alternation of tension and relaxation. Let's look at the example of twine. Sit in the correct position on the splits, then lower yourself until it hurts slightly and strain your leg muscles as if you want to lift yourself up using only your legs (maximum tension), hold for 20 seconds, then relax the muscles and sit lower. And so on several times.

7. Proprioceptive Neuromuscular Facilitation.

This involves contracting the muscle as much as possible (with the help of a partner or trainer) and then immediately performing a static stretch of the muscle. This technique is best used in conjunction with an assistant. It is important to remember that the muscle being stretched must be relaxed and rested for at least 20 seconds before performing the next exercise. There are two types of proprioceptive muscle relief stretches:

"contractions - relaxations"(isometric muscle contraction followed by relaxation and then stretching to the maximum point) and
"contraction - relaxation - agonist contraction"(isometric contraction of the muscle followed by relaxation, stretching to the maximum point and contraction of the agonist muscle, followed by stretching to the maximum). You get into a static stretched position, then contract the muscle isometrically (that is, without movement), then perform the next stretch, with a greater amplitude, thanks to the previous isometric muscle contraction and subsequent relaxation. Subsequent stretching occurs due to the fact that isometric contraction activates the Golgi apparatus, the muscle relaxes and gains the ability to stretch again.

For example, first you extend your toes and thereby strain the calf muscle, then hold this position for at least 4-10 seconds, tiring the calf due to static tension. And only then do you pull the sock toward you and stretch your calf. The fact is that muscles usually resist stretching: you try to stretch them, but they tend to return to their “shortened” state. But if the muscle is first tired by contracting, it will no longer be able to resist you. And the stretching will be perfect!

Or, if you are planning to stretch your hamstrings, you must first carefully stretch this muscle group, then contract it, overcoming resistance (yours or your partner’s). Next, you need to contract the opposing muscle group (in this case, the quadriceps). For what? According to the physiological law you already know, this will lead to relaxation of the hamstrings, which means that in the next “circle” you will be able to achieve greater stretching of these muscles. Then the cycle repeats again. Experts do not recommend using this technique for those who have had or have heart disease or hypertension.

Always warm up before stretching. We forbid you to stretch cold muscles! Stretching without first warming up increases the risk of injury. Think of your muscles as if they were made of rubber. Heated rubber stretches easily, but cold rubber can tear if you try to stretch it. The best time to stretch is after a warm-up or at the end of a workout. Do not lock your joints in the extreme position; when stretching, keep your legs slightly bent at the knees and your arms at the elbows, this will avoid unnecessary tension in them.
Never hold your breath while exercising. Try to breathe normally, through your mouth or nose, whichever is more comfortable for you. This will help make the stretching process relaxing.
Do not rush. Long, shallow stretches reduce unwanted muscle stiffness and tension.
Don't compare yourself to others. Each person has their own degree of flexibility. By requiring yourself to stretch like a gymnast, you risk overexerting yourself and getting injured.
Watch the intensity when exercising, avoid strong and sudden movements. Strong impacts do not allow your muscles to relax and adapt to the new position. On the contrary, the muscles begin to contract, and the pain increases many times over. Don't stretch until you feel pain. If you feel pain, you must stop immediately.

When should you stretch, before or after a workout?

I realized for myself that I need to stretch both before and after training. A good warm-up is necessary before strength exercises. When I haven’t done it, already during training I start to get sick somewhere, or get injured somewhere. That's why I combine warm-up with stretching. But you shouldn’t overdo it with stretching before training. Otherwise, all your strength will go into stretching.

This is due to some structures - proprioceptors.They were found in muscles and ligaments. Thisspecial Golgi bodies in tendons and muscle spindles. Many experts recommend static rather than ballistic stretching as a more effective stretch. Static stretching activates the Golgi corpuscles, which helps relax the stretched muscle. This stretching is best done after strength training.Activation of the Golgi apparatus during stretching relieves muscle tension, which is good for the development of flexibility, but interferes with the production of maximum muscle force. To do this, the muscles and ligaments must be tight.

In practice, I find more success and I like active and dynamic - before strength training, static and dynamic - after training. Practicing fries in training is more of an isometric stretch - but combining strength training and stretching into one does not develop the quality of movements well. It is better to stretch separately, and in dance work on strength in your active range. In addition, the movements in dance are sharp and the muscles remain in stretched states for a short time - there is no talk of effective stretching here.

Clamped and tense muscles are very visible in dance - you can ask someone in training to watch how you move and tell them how it looks. Or film yourself and then look critically at your movements.