8 silly stretching myths that it’s time to stop believing in

Stretching coach and certified personal fitness trainer

What are some myths about stretching? How not to harm the body when stretching?

Stretching is the most important element of workouts, ensuring their safety and effectiveness. Stretching is becoming more and more popular, and it is certainly a worthy initiative, but there are many stereotypes around this topic. And while some of them are frankly amusing, others can be harmful to health. We tell you which rumors really should not be trusted.

All types of stretching work the same way

Distinguish at least three types of stretching, but in fact there are many more.

• Dynamic stretching engages the maximum amplitude of muscle movement, but does not go beyond it. Stretching occurs when you are moving.
• During static stretching, you should relax and freeze in a certain pose for about 60 seconds, concentrating on how you feel.
• Passive stretching is a type of stretching in which a partner helps you stretch.

One of the most effective and safe is dynamic stretching. Here the muscles work in concentric and eccentric modes, you have full control over the movement and work in the amplitudes allowed for you. While passive stretching is considered the most traumatic and represents the application of physical force from the outside. Using this type of stretching, you do not control the load, and the muscles work inefficiently.

You can sit on the twine in a week

Sounds like an advertising campaign to attract attention. There are some people who can get into a twine in a week, but this is more of an exception. On average, a person can sit on the twine after a few months of training. Therefore, if you don’t want to get injured, give your body time.

Ligaments and tendons are meant to be stretched out

Tendons and ligaments are not meant to be stretched. They have their own function and composition. Ligaments act as joint stabilizers. And tendons transmit muscle force to the bones, and use them to attach muscles to bones. Now imagine what would happen if they had the same ability to stretch as muscles? There would be total chaos in our movements.

Stretching is always painful, so you have to be patient.

Perhaps it’s time to put up a sign in every studio that says, “Do not tolerate pain.” Pain is a danger signal sent by the nervous system. To tolerate pain is a direct path to injury. There is a pain scale from 0 to 10, where 0 is feeling nothing and 10 is unbearable pain. So, in class, you should always be between a 5 and 6. It can be pleasant, sometimes pulling sensations, but not sharp and burning pain. You should learn to hear your body and recognize the signals.

With the help of stretching can not achieve muscle tone

If you do dynamic stretching in combination with static stretching, muscle tone will be, because the muscles work in all modes of contraction.

Stretching helps to lose weight

Many people think that because of stretching the body becomes slimmer, and therefore forget about strength training and cardio, getting carried away by one type of load. But it is impossible to lose weight with the help of stretching. First of all, the process of weight loss is a healthy diet and regular physical activity. Stretching has other goals: to relieve spasm, relax the muscles or bring them into a slight tone.

If stretching is not practiced constantly, the twine will be lost

If you exercise with working amplitudes, constantly train the nervous system, working with muscles, use the method of overload, then the twine will be even after a month of break. The body will get used to and remember everything you have taught it. But you need to use all types of stretching (except passive stretching!) and use what you have taught the body. Otherwise, setbacks will happen and without breaks.

Taking a stretching class is a great way to relieve fatigue at the end of the day, tone your muscles, and improve flexibility and mobility throughout your body. However, stretching alone is not enough, integrate exercises for control, coordination and muscle corset strengthening to maximize results.