When you exercise, are you stretching properly? Let's talk about this!

You must be someone who loves to exercise, right? It's really a good thing. But there's something that many of us forget a little bit when exercising, but it's very important. That's stretching, or as we say in English, stretching. This not only makes the body feel good, but it also helps a lot in reducing the risks that can happen to our muscles . So today, let's learn exactly about stretching.

Warming up before starting exercise is very important, isn't it?

Imagine that you are `starting` a car in the cold morning. You don't do a `race` right away, right? You wait until the engine is warmed up before you start. That's how it is essential for our body to do a little `warm-up` before exercising. Usually, 5 to 10 minutes is enough for this. This little time gives the body a lot of preparation.

Now let's see what happens to our body with a ``Warm-up'':

• Your heart rate and breathing rate increase slightly, as if you're getting ready for exercise.
• The temperature of the muscles increases. This makes the muscles more flexible and reduces the risk of injury .
• The amount of blood and oxygen going to the muscles increases. This gives the muscles good energy to exercise.
• Your entire body, along with your mind, prepares for exercise, just like a soldier prepares for battle.

So how do you do this `(Warm-up)`? Simply put, the best way to do the exercise you are going to do is to do it slowly. Imagine that you are getting ready to run. So, first, walk briskly for a while, or do a slow `jog`. Are you going to swim? So, get in the water and swim slowly for two or three laps, until your body is warm. If you are a person who plays a sport, it is important to warm up the muscles related to that sport. For example, if you are a `baseball` player, you can `throw` a ball with your shoulders.

What is dynamic stretching?

Another good thing to do as part of a warm-up is dynamic stretching . This involves moving your muscles around rather than staying in one position. For example, doing leg swings, arm circles, and slow lunges. Dynamic stretching not only warms up the muscles you're using, but it also gives your joints a full range of motion. This means your joints start to work better.

How to stretch properly?

In the past, many people thought that they needed to stretch their muscles before starting to exercise. That is, they did ``static stretching`` methods (e.g., standing in one place and stretching their muscles with one leg straight and touching their toes). However, according to new medical research , if our muscles are not properly warmed up, ``static stretching`` can reduce muscle strength and sometimes even reduce performance. Stretching muscles that are not properly warmed up, "cold" muscles, can also cause injury. It's like pulling a cold rubber band too hard, and it can break, right?

Therefore, it is best to do ``Dynamic stretching'' (stretching that involves movement) before starting the exercise, and ``Static stretching'' (stretching that involves standing still) after finishing the exercise.

Just by stretching your body, you get many benefits like:

• Risks of muscle injuries (such as sprains and muscle tears) are reduced.
• If you play a sport, your athletic performance will improve.
• The body's flexibility increases. This means that the body can be bent and stretched more easily.
• Joint range and motion improves. This means that the joints are working properly.
• Blood flow to the muscles is improved. Then the muscles receive nourishment and recover quickly.

Keep these things in mind when stretching (Stretching Tips)

If you keep these things in mind when stretching, you can get the most out of it and minimize the risks.

• Stop if it hurts: This is the most important thing. You should never hurt yourself while stretching. If you feel a sharp pain like "Ah, that hurts," back off a bit and stop at a comfortable position where you can feel a stretch but not pain. Pain is a warning that you are overdoing it and could damage your muscle. Imagine you are stretching your leg and suddenly feel a sharp pain. That's when you should stop. If you continue to stretch through the pain thinking, "Oh, I'll stretch a little more," you will end up damaging your muscle.
• Hold each stretch for 10-30 seconds: Holding it for less than that will not stretch the muscle properly. Similarly, holding it for too long, like a minute or two, can overstretch the muscle. This can lead to injury and decreased performance. Do not force the muscle to stretch.
• Don't bounce: Some people have a habit of bouncing their arms and legs while they are pulling. It's like a rubber ball. When you do that, you put a lot of pressure on the muscles all at once. This can cause micro-tears in the muscles, like a piece of cloth tearing. So, that habit is not good. Pull smoothly and with control.
• Don't forget to breathe: Don't hold your breath while stretching. Doing so will make your muscles tighter. Take a deep breath in and exhale as you relax into the stretch. This will help your muscles relax and stretch better.
• Stretch both sides equally: One side of your body (e.g., right leg) may be more flexible than the other (left leg). This is normal. However, try to stretch both sides the same amount and for the same amount of time. If there are large differences in flexibility, it can also affect your balance and cause injury.
• Stretch regularly: To maintain your flexibility, you should stretch at least three days a week. Even better, if you do it every day. You'll notice the difference as you go along.

Don't forget to cool down after your workout!

Imagine what would happen if you suddenly braked a fast-moving train? It would be hard on the passengers, wouldn't it? Similarly, stopping suddenly after exercising is not good for your body. Therefore, you need to cool down your body after exercising. This is called a ``Cool-down''. 5 to 10 minutes of slow movements (e.g., walking slowly) and stretching will help your body ``recover`` after exercise.

In addition to the slow movements you do during your ``Cool-down'', you should also include some ``Static stretching'' as mentioned earlier. This is because your muscles are already warmed up, so it's a good time to stretch them. A ``Cool-down'' and some stretching after your workout will help you:

• Your heartbeat and breathing will soon return to normal.
• Feeling dizzy or lightheaded decreases.
• It also helps to remove things like lactic acid that can build up in the muscles, reducing muscle soreness the next day.
• The body feels lighter, and the real results of exercise, that is, mental well-being, begin to be felt.

So, let's remember this, shall we?

So, whether you're new to exercise or a seasoned exerciser, it's important to incorporate these simple things into your routine before and after your workout. Just like fastening your seat belt before getting into a car, it's essential for your safety and optimal results.

Simply put, remember these steps:

1. First, a ``Warm-up'': Warm up for 5-10 minutes. Add ``Dynamic stretching'' to this.

2. Then your main workout . It can be anything you like – running, lifting weights , swimming, whatever.

3. Post-workout `(Static stretching)`: Stretch your muscles well. Hold each stretch for 10-30 seconds.

4. Finally, a ``Cool-down'': Cool down by doing something like walking slowly for 5-10 minutes.

If you do this, you will definitely be able to get the most out of your workouts, protect yourself from accidents, and maintain good health and flexibility. So, when you exercise from now on, you should definitely think about ``Stretching``! I wish you a healthy and happy life!

Stretching, Exercise, Warm Up, Cool Down, Muscles, Flexibility