Why do you need stretching
There is a stereotype that exercises to increase muscle elasticity are the lot of athletes. It is really important for them to stretch after a workout to avoid stiffness and adapt to the loads. If in some types of yoga there are complex asanas that are not available for the entry level, then stretching is a suitable practice for a person at any age, regardless of lifestyle and daily activity. Exercise helps :
- Prevent muscle shortening.
- Improve elasticity, including ligaments and tendons.
- Get rid of muscle fatigue.
- Reduce the risk of injury.
- Increase flexibility and coordination.
- Make your posture beautiful and get rid of back pain.
- Adapt to higher loads.
Plus, stretching, unlike strength exercises for certain muscle groups, is in variability and lack of tension. It is necessary to improve elasticity in static, without increasing the pulse and sudden movements, so most people without sports skills will cope with stretching.
How to do stretching
You can do it barefoot, in sneakers or socks - whichever is more convenient. Don't try to do the exercise perfectly right away. At first, the muscles will get used to it, and it is important to maintain pleasant sensations. Stretching is safer and more effective when the muscles are warm. Before the exercises, it is better to do a short warm-up : bend your knees, twist your arms at the elbows, tilt the body forward and backward. Joint gymnastics takes about five to seven minutes, which can be replaced by a small cardio workout (running, walking).
To stretch the muscles well, you need to be in the chosen position from 30 seconds to a couple of minutes, depending on the sensations. It is convenient to use a timer with a signal to control the execution time. Try to keep static, and then perform light springy movements.
Stretching is not a warm-up. It is necessary to perform exercises after a short warm-up, for example, five to ten minutes of brisk walking .
Neck stretch
Releasing tension in the neck has a positive effect on the upper body from the shoulders to the spine. Try tilting your head forward, backward, right and left. To enhance the effect, place your hand on the back of your head and gently press in the direction of the slope. During the exercise, a slight tension should be felt in the side opposite to the slope. To stretch the back of your neck, place one hand on your chin. Exercises can be done standing or sitting.
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Leg stretch
This exercise can be done lying down or sitting. Bend your knees and cross the ankle of one leg over the knee of the other. To deepen the pose and strengthen the stretch, you need to press the lower leg up on the free one. The exercise helps to increase the elasticity of the muscles of the back of the thigh.
To stretch the front of the thigh, you need to pull the heel to the buttock. You can perform the exercise lying down or standing up, so coordination of movements is additionally developed. Try not to move your body while stretching and remember to repeat the exercise with the other leg.
The next exercise is performed lying on your back and is suitable to complete the session. It allows you to relax and relieve tension, while gently stretching your back to improve your posture. Bring the soles of your feet together and allow your knees to open up and close to the floor. Hold them in this position for 30 seconds to two minutes.
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The benefits of coconut oil in terms of human health and beauty are generally well known, while the use of coconut oil for hair growth is common, but most people are unaware of the many benefits of coconut oil.
For Face:Mix a little sugar in coconut oil to make the facial skin beautiful.
Dead cells of faces will disappear.
If coconut oil is used daily with salt in place of sugar, it can also help protect your skin from infections and Facial scars.2.
Applying a little coconut oil and salt to the teeth for three to four minutes daily keeps the teeth strong, insect-free and shiny.3.
