Effective Stretching Methods to get yourself Loosened up Properly
In the world of running and athleticism there two types of people; those that are flexible and those that are not. One solution to stiffness and ineffective running is to gain flexibility in the hamstrings. There are many reasons one may suffer from tight hamstrings. Some of those reasons include but are not limited to the following:
To start with, hamstrings may not be the issue. The crucial thing is to observe the overlap of a number of muscles. Not touching your toes does not necessarily mean your restricted motion is caused by the hamstrings. There can be a few features in your body that can also restrict your movement, Such as having a job that needs an individual to sit for most of the day. This can certainly be a factor, and is a large number of times.
For example, an individual’s curves cross the knee joint, so limitations there can make keeping your knees more stiff then they should be.
In addition, the joining form of hip muscles can influence the ease with which the pelvis inclines, hence it affects how you bend forward.
Another reason can be the fascial interconnections that are tight between the muscle groups restricting movement beside each other.
Lastly, the lower back has joint restrictions that lead to an increase in tension everywhere from the hips to the legs. Therefore, exercises will help in increasing motion.
Flexibility stretches to release tight hamstrings
Do not force stretching
Forcing yourself to stretch too much and fast may cause a “Stretch reflex”. It increases muscle tension and counters stretches. For a better start, you can pick a stretch, and rock in slow motion in and out into the stretch while maintaining a stable breathing. Repeating this for several times and see how far you have gone. Within 30 seconds, you will discover you can do more stretches while training less.
Bending your knees when starting to stretch
Straighten your legs and bend forward if you can or alternatively start by bending your knees because the former strategy is not advisable if you are already having problems with moving just a few inches forward. So bend your knees and focus on keep up a flat back while also keeping the chest up joint forward your hips.
Relaxing the hamstrings by working on other areas
Flexibility problems spring from issues of the other areas of the body apart from hamstrings. So you should work on your back, hips and calves so by stretching them you will be more flexible with freer movement.
Avoid holding static stretches for a long time
Research show that results of flexibility fewer benefits are achieved with staying in one position for more than 15-30 seconds. It is advisable to do even less holds repetitively especially if you are a beginner.
Longer stretches are advised if you are already used to the stretches or when working to solve a particular problem. When you hold for a longer period is beneficial but it needs a lot of practice to know what is best for your body.
Follow up activities
Flexibility gains can go to waste if try to repeat the position you were in. This is usually discouraging and the reason it occurs is because there is the absence of added movement in this new range of motion.
Retaining a range of motion needs agile use in the new range, or else your body returns to the old range of motion. Basically, you need to train your body to adapt to the new range. Powerful exercises such as leg swings and deep squatting are a great way to work out. Adding it all up, it is important that you maintain a low intensity that is within you limitations while avoiding very long stretches before intense exercise.
Do one technique at a time
Other processes you could also try include using rollers and stretch and balls. It is not wrong trying out new methods, however, trying various exercises all at once because it will prevent you from knowing which method works best for you or ends up affecting your body and set you back. It advisable to try out one method at a time for maybe some weeks and assess your progress.
If you are determined to loosen up your tight hamstrings, it is convenient to depend on tested and proven methods that have been utilised before to give plausible results, especially by therapists globally. Courses such as “Focused Flexibility” can help in addressing your problems and how to work on them.
So if have not succeeded to increase your hamstring flexibility, do not shy away from trying new methods of stretching. Keep on searching for what works for you for the best results.
What are the benefits of stretching?
Stretching assists in correcting the posture by elongating tight muscles that push areas of the body away from where they are initially located. For example, stretching helps to keep the spinal cord in position.
The most beneficial reason for stretching is that it improves flexibility. Effective stretching increase performance. Increasing the range of motion causes the body to require less effort to do the same movements and at the sometimes reducing injuries.
Muscles loosen reducing fatigue and increasing circulation of the blood. The more you stretch, the better for you because you will reduce fatigue while exercising, the reason behind is, more oxygen flows through your blood efficiently thus you are able to endure more.
Reduced injury risks
Stretching supplies more nutrients to the muscles hence they become less sore and simultaneously increasing the recovery from joint and muscle cramps.
Stretches boost energy levels and increase your alertness. When we are fatigued, muscles tend to tighten making us more sluggish. So to help you become active again, try out some stretches.
Circulation of blood.
Stretches increase the blood flowing to the muscles. A god circulation of blood will assist in promoting the growth of cells and well -functioning of organs. It will also reduce the heart beat and blood pressure will become stable.
Stretching accompanied with a healthy diet will burn extra fats hence reduce cholesterol and even prevent heart diseases.
Remember, stretching can help you out in many ways but don’t overdue it. Know your body and know the proper way to do things and you can ensure a more effective you! Always do your research and know what you’re doing. Have fun out there, and as always, stay loose!