The Importance of Stretching

Thanks to stretching we can keep the muscles flexible and prepare them for movement. It is fundamental in the preparation and physical education, training, bodybuilding (weights), gymnastics and in general for any physical activity.
Its benefits are widely known around the world, here are some of the most important:

• Increase flexibility.
• Increasing the extent of the movements.
• Avoid common injuries, such as muscle strains, sprains, tendinitis, joint discomfort, etc….
• They can help us with problems as diverse as fasciitis, carpal tunnel syndrome, gas, insomnia, menstruation, sciatica, stress, headaches, back pain, tendinitis, etc…
• Reduce muscle tension and relax the body.
• Improve coordination of movements.
• Improve knowledge of the body.
• Improve and speed up the circulation and oxygenation of the muscle and therefore its recovery.
• Stretching after exercise prevents muscle tightening.
• A nice feeling.

It is always recommended to have warm muscles before stretching, that is why it is much more advisable to stretch after exercise. If we are going to do a stretching session without having previously done sports, we recommend warming up the muscles well:

• Always warm up before stretching. Warming up is essential, they should never be stretched without warming up.
• Warming up reduces the risk of injury and increases flexibility.
• The goal is to raise your body temperature to the point where you start to perspire.
• It should last a minimum of 10 minutes and can go up to 30 minutes, so 15 or 20 minutes is perfect.
• You should warm up with gentle, repetitive movements.
• Examples: walking fast, running slowly (or statically), skipping, cycling, swimming, or jumping.

It is very important to stretch well and not make very typical mistakes that produce the opposite effect to the desired one:

• Don't bounce. Stretches should be relaxed and gradual.
• Do not stretch the muscle until you feel pain.
• Do not go over. If the stretch is excessive, we can cause a contracture.
• Do not hold your breath during the stretch.

42k Running It proposes you some very effective stretches for a multitude of sports. (Source: stretching.es) We highlight the three most important sports.
Athletics
Cycling
Swimming
We hope it helps you, remember to dedicate part of your training to stretching!