Is it okay to do stretching every day
Stretching Mistakes? What is really true? What is right and what is wrong? And what do I have to pay attention to now, for example. during the warm up? I am clearing up 3 stretching mistakes that I keep coming across, and where you might be able to use one or the other tip in the future:
It starts with mistake no. 1:
The warm up
I've often noticed that some people do 50 jumping jacks, or bissi hop around and then say: SO, now I'm warm! You may be warm when you jump around a bit, your pulse rises, but that doesn't mean that your shoulder muscles, for example, are ready for intense stretching! Quite the opposite: in order to be really warm for stretching, you should of course first move your whole body through - mobilize something - and then do some specific exercises for e.g. Shoulders, legs, etc. always depend on what is actually being stretched intensively!
I always approach it like this: First of all, everything is loosely moved, then I start with the upper area, head - neck - shoulders and walk down to the feet with circular movements. Then follow a few strengthening exercises such as plank and then I already go into stretching positions like the downward facing dog and then I move on to some dynamic & active stretching exercises. The difference to the warm up pre-stretching is that it is mainly dynamic or active exercises, that means, for example. Stepping into the mat with the dog looking down, kicks with the legs, etc. These are all exercises that are constantly in motion, it is not held statically and not passively and intensely stretched into it. The exercises are also only carried out 10-15 times or 20-30 seconds and then you go to the next exercise. The constant movements also ensure that your pulse rises and you slowly work up a sweat.
Compare your muscle to a pasta
As stupid as it sounds: noodles are HARD before we cook them and if we try to bend them - they break. Since we want to train according to the motto 'bend don't break', it would of course be better to bend the noodle only after it has been in the boiling water for 10 minutes! It is the same with our muscles, if we want to bend them cold and 'stiff', we probably tend to injure ourselves, but if we bend after an intensive warm-up, the whole thing is much easier and the risk of injury is not as high as with a cold muscle!
So always remember, move your entire body through and consciously prepare it for the intensive stretching unit with a variety of exercises.
The same applies after pole training! Many believe, and I keep hearing that, after the pole lesson, oh, I'm warm enough anyway, I'm still slipping into the balancing act and stretching a little. PLEASE DO NOT ! Even if you have just been active on the pole and have exerted yourself physically, that does not mean, for example, that your muscles in your legs are warm enough and ready for a balancing act - for which you may have been comfortable in for months or years Sitting splits OK, they will probably not have any more problems with the splits even when cold, because the range of motion is already there, but girls who are still lacking a lot, then slip cold into the splits, which can lead to serious injuries! And unfortunately I am speaking from my own experience, because I was also of the opinion, 'Oh, I'm warm enough, I've now been training on pole for over an hour' and then my thigh cracked, followed by a 1-year break! And I don't think anyone wants that!
My tip: if you want to stretch after the pole lesson, do some active stretching exercises first!
Let's move on to the next stretching mistake:
I often see girls doing the balancing act 'rocking down' and I can only tell you: DO NOT DO THAT! I'll tell you a little story about it: Me: At the beginning of 2015 after a 2-hour pole training session: Well, let's just try how far we can get into the balancing act, we're warm enough after 2 hours of training anyway (stretching mistake No. 1). As a result, I was no longer so warm, because I didn't use my legs at all in the end, didn't stretch them beforehand and were rather immobile after training, I thought to myself I would have to rock down, because I walked more then. During the bobbing it suddenly made a loud snap .. Yes, it came from my thigh muscle .. Then followed 1 year of stretching and a pole break! So please don't do it like this!
The rocking itself is not a bad method and is part of dynamic stretching, because you make movements in the stretching position in order to get more flexibility. IT'S ALSO OK if you do this method, BUT you have to know HOW.
- It is best to do dynamic exercises while actively stretching. That means, for example. Not only do you keep your foot actively in the air, but also rock slightly up and down or do long kicks from the floor to the stretch. ATTENTION: this applies to both rocking and dynamic stretching in general: every movement, every rocking is carried out in a CONTROLLED manner.
- If you want to rock during passive stretching so as not only to stand still but to move a little (which is often more comfortable), then do it in a CONTROLLED way. With this stretching method, you shouldn't let your muscles loose and rock uncontrollably to the ground, but rather tense and try to get more to the maximum with force. Unfortunately, that was my mistake in the balancing act, I 1. did not warm up and 2. bobbed up and down uncontrollably without tension. And then I (presumably) tore a ribbon and I do not wish this pain to anyone!
My tip: Before you start bobbing uncontrollably and without knowledge in a passive exercise, it is better to do one more active exercise!
Mistake # 3
This exercise is no good! Don't do that, this is bad.
Don't let yourself be persuaded! I read / hear this statement over and over again. I can only say: There are no wrong or right exercises, there is no good and also no bad! Everyone has to find out for themselves whether an exercise is good or bad for their body. It's the same with the different stretching methods - everyone has different methods and everyone swears by their own, of course! But you have to understand that EVERY BODY is so different! Therefore focus only on yourself! Always try everything, but never compare yourself to others! Because what may be 'bad' for others does not mean that it is also bad for you, and vice versa, what seems good to someone may not be the best for you.
And it is precisely for this reason that I have designed my program as differently as possible, with a wide variety of exercises and processes. I know that not everyone will be satisfied with all the exercises, but everyone can filter out the best for themselves and has a wide variety of videos to choose from. Would you like to find out more? -> You get that.
Always take care of yourself, your body and your training. Recommendations from others don't have to suit you! The stretching routines of others can also be 'not good' for you. Some stretch 20-30 minutes a day, some stretch 3 times a week intensely, but both have their own successes. And that's perfectly fine too, because every body is different. Try everything, find your own way of stretching and you will find that this way will be best for you, but maybe not so for others! The whole thing can take of course, give your body enough time and, above all, give yourself time to find a routine, I am sure that you will not only get a good stretching routine but also a very good body feeling :)
You can find even more stretching tips here.
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Good luck & happy stretching!
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