dont even know why stretching is important and you dare say you workout

You've heard people say, 'You must stretch before working out!' So you follow along, counting 1-2-3-4, 2-2-3-4... But do you really understand what stretching is and why it's important before exercising? Are you sure you're stretching correctly and targeting the right muscles?

Why should you stretch?

1. Improve poor posture

Many people spend long hours working at a desk, leading to issues like rounded shoulders and hunchbacks. Muscles on the front of the body, such as the pectoralis major, pectoralis minor, anterior deltoid, and biceps, become shortened and tense. Stretching these muscles can help relieve tension and improve posture in a short time.

2. Relieve muscle tension

After high-intensity training, muscles can feel tight. Stretching the muscles targeted during the workout can help relieve this tension, restoring their elasticity and function.

3. Prevent muscle injuries and chronic pain

Engaging in intense exercise without properly warming up and stretching can easily lead to injuries. Chronic pain often results from muscles not being adequately stretched, causing friction and pressure on joints. Stretching before exercise can help prevent these injuries and pain.

4. Enhance athletic performance

Stretching can improve the range of motion in your joints, allowing for more fluid and extensive movements, thereby enhancing athletic performance.

Where to stretch?

It's important to know exactly which muscles you're stretching. Combine stretching with breathing, performing the movements naturally and slowly. During this process,you might feel localized tension, but there should be no sharp or dull pain.

Here, @Wen Jingling - Leopard Team shares a set of simple and easy-to-learn stretches from head to toe:

I. Neck Stretch (Trapezius)

· First, stand with your feet shoulder-width apart or slightly wider. Place your right hand on the side of your head near your temple, and your left hand on your shoulder. Keep your gaze forward. Stretch for about 15 seconds.

· During the stretch, you can rotate your head slightly downward to stretch the posterior trapezius.

· Looking upward can stretch the anterior trapezius. Maintain steady breathing.

II. Triceps Stretch

· This is a common stretch, but it's easy to make mistakes, such as shrugging your shoulders or placing your hands incorrectly.

· Keep your arm as straight as possible without bending it, and look forward.

III. Lunge Stretch

· When performing this stretch, consider your flexibility. The key is to stay stable. You can place your hands on your hips or in front of your knee.

· Keep your back straight and hold the stretch for 15 seconds. If you're unstable, place your hands on your hips. Ensure your toes and knees are aligned.Maintain stability.

What to pay attention to when stretching?

While stretching is beneficial, it's important to do it in moderation andconsider your own condition.Understand which muscles are tense and need stretching. For example, if your pectoralis major is tight, you need to stretch the muscles on the front of your body. If the muscles on your back are weak, they may need massage rather than stretching.

Stretching before and after exercise is crucial. It helps eliminate lactic acid produced during exercise, reducing muscle soreness. Stretching the muscle fascia can also promote muscle growth, increase flexibility, and reduce the risk of injury.

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