But is it possible to overstretch? Can a benign extending and lengthening session turn detrimental? Muscles contain special sensory receptor cells called muscle spindles.
As a result, those muscles contract, tighten, and resist the pull. That reaction is what causes the initial painful feeling that people get when they attempt to stretch. There is hope, though. You can prime your muscles to avoid the painful twinge of startled neurons, according to Jeffrey Jenkins, a physiologist at the University of Virginia School of Medicine.
Pain should not be a part of your stretching routine. If you are feeling pain while stretching, you may be stretching too intensely and this could cause injury. When stretching, slowly ease into the stretch and stop at the point you feel "tight". Hold this position for approximately 30 seconds. At this point try to relax the muscle being stretched as much as possible. If you feel the tightness lessen, then slowly move further into the stretch until you get to the next point of tightness.
The saying "no pain, no gain" is counterproductive when it comes to stretching. I would also highly recommend self myofascial release or foam rolling as safe alternative. Wendy Batts on behalf of Sharecare Fitness. No, stretching should not hurt when you do it. If you start to feel pain when performing a stretch, you are probably going further then you need to, and your body is letting you know.
If, after a few days of following R. You might need a cast, or, if you have a tear , surgery may be recommended. Since overstretching is caused by pushing muscles, tendons, and ligaments beyond their normal limits, the best way to avoid overstretching is to stay within your capacity for flexibility.
You can reduce your risk of overstretching by warming up completely before playing a sport or beginning any other workout. To avoid overstretching or pushing your range of motion beyond your capability for flexibility take steps, such as:.
If you do injure yourself by overstretching, try the R. Rest, Ice, Compression, Elevation protocol. If a few days of R. Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights? Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and…. The saying "no pain, no gain" should really be "no consistent effort, no gain" — at least when it comes to stretching.
When you stretch to the point of real pain, you're inviting an injury. Instead, do as the American Council on Exercise recommends and stretch to the point of tension or mild discomfort in your muscles, but not pain. Some of the earliest exercise videos showed the trainers bouncing cheerily in the stretch position, urging you to push it a little further every time.
But the understanding of exercise science has improved exponentially over the years, and with that comes the knowledge that bouncing is counterproductive — exactly the sort of added stress that can cause a muscle strain. Instead, relax into the stretch and hold it for 10 to 30 seconds, breathing normally. But even then, you're not done — if you're doing a unilateral one-sided stretch you should repeat it on the other side, and then repeat the stretch for a total of three to five times.
The most commonly cited guidelines for exercise come from the Department of Health and Human Services. To enjoy exercise-related health benefits, they recommend doing to minutes of moderate-intensity aerobic activity per week or 75 to minutes of vigorous-intensity aerobic activity, plus strength-training all your major muscle groups twice a week.
But what about stretching? Even though it doesn't appear in those recommendations, flexibility is an important component of fitness. The American Council on Exercise lists 10 very good reasons to incorporate stretching into your regular fitness routine. These include reduced stress, less pain and stiffness, better range of motion, lower risk of injury, improved blood flow and circulation, and overall better quality of life.
Not sure about that last one?
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