20 stretching exercises special edition there is always one that can help you
Stretching is about extending our tense muscles, making the body more relaxed, elongated, and flexible.
Stretching is an indispensable part of our daily training. It has many benefits: performing stretching exercises helps reduce the impact of stress on the body while maintaining muscle health.
▌Improving Joint Mobility
When joint mobility is restricted by overly tight neuromuscular tissues, stretching exercises are the primary method to increase joint mobility.
▌Enhancing Athletic Performance
Most studies have shown that regular stretching training can effectively enhance muscle strength, explosive power, and balance.
▌Quick Recovery
Stretching can reduce delayed onset muscle soreness (DOMS) and muscle stiffness symptoms that occur 24-28 hours after exercise. It is more effective to stretch immediately while the muscles are still warm and then stretch again for 20 minutes before bed.
Stretching also brings psychological benefits.
The psychological benefits of stretching are also very significant. Several researchers have studied the effects of stretching on muscle tension (measured by electromyographic activity), self-reported mood changes, perceived muscle tension, and levels of stress hormones in saliva. These studies found that stretching can reduce physiological (electromyographic) and perceived muscle tension, alleviate sadness, and lower stress hormone levels.
Of course, stretching is not without its drawbacks. If your method is incorrect, it can also cause harm. Below are full-body stretching exercises for you, so make sure to keep them!
Additionally, it is most beneficial for obviously healthy individuals aged 15-45 to perform stretching exercises 5 days a week, 1-4 times a day, holding each stretch for 15-30 seconds.
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The above content is from
"NASM-CES Corrective Exercise Specialist Manual (Revised Edition)" by the National Academy of Sports Medicine (NASM)
Published by People's Posts and Telecommunications Publishing House.