In this chapter, we learned the basic rules and variations of stretching exercises and warming up and calming down before and after a workout. Stretching promotes optimal blood flow throughout the body and prevents varicose veins, obesity, heart disease, and arthritis. Stretching is a powerful weapon against the ruinous sedentary lifestyle. It is beneficial but not for everyone and not permanently.
In some cases, stretching can be detrimental to health. Contraindications include the following: advanced osteochondrosis, osteoporosis, malignant tumors, postoperative period, high body temperature, knee joint problems, ligament and bone disease, GI diseases, thrombosis, arthritis, compound fractures of limbs or spine suffered in the past, dizziness (Kisner et al., 2017). Therefore, if a person has any health problems, they should consult a specialist about the limitations of exercise and intensity. This chapter contains specific examples of stretching movements that people can use, including lower-body, back, cervical, arm, and full-body stretches. Depending on one’s personality and the intensity of the previous workouts, an individual can reduce the number of exercises to suit their needs or create their own set. For example, I really enjoy to do activities with equipment, such as stretching the back and leg muscles with a ball. When doing stretching exercises, it is essential to acquire the skill of proper breathing, which helps to perform the activities more effectively and helps to train the respiratory and heart. Choosing the frequency of exercise that suits a particular person is helpful to form a habit of daily workouts.
Concentrating on the proper technique and the pleasant sensations of training will not make sport a burden, but a holiday, a reward, and a way to relieve stress and reboot. It is crucial to choose comfortable clothes for exercise; they should not interfere with one’s movements and should help to relax. It is necessary to take precautions when stretching muscles and ligaments; if an individual is not confident in their abilities, it may be worth exercising a few times with a professional.
Reference
Kisner, C., Colby, L.A. & Borstad, J. (2017). Therapeutic Exercise: Foundations and Techniques. F.A. Davis.