What is the best time of day to do stretching exercises?

He elongation It plays a fundamental role in carrying out any physical exercise or practicing any sport. Few know its main benefits for the body and the importance of including it in your training routine. It is a practice that is recommended to be carried out both before and after each job. That is, each person will choose the time of day based on their own times and routines.

Many people underestimate the benefits of stretching. claiming lack of time or boredom, but it is a key factor for any exercise to provide 100% benefits to the body. Like strength work, technique and positioning are essential to avoiding injury and properly stretching your muscles.

The specialists They recommend doing stretching exercises for 10-30 seconds. (30 and 60 for people with greater tolerance), or start with short five-second sessions and increase them according to each person’s ability.

Your body and muscles should feel tight, but not enough to turn into pain. Any discomfort is an indication that the work is not being done correctly, and will most likely lead to some type of injury in the area.

Among its main benefits, morning stretching helps reduce the risk of suffering an injury during or after exercise, improves flexibility, increases blood flow, faster muscle recovery and prevents stiffness.

For his part, Furthermore, stretching is not recommended in some particular situations, even when it seems necessary.. For example, stretching before strenuous activity can impair performance, as several studies have shown that performing stretching exercises immediately before an event weakens the hamstrings.

“Studies on the benefits of stretching have mixed results. Some research indicates that stretching does not reduce muscle soreness after exercise. Other research shows that stretching the muscle and keeping it stretched immediately before a short run may slightly worsen performance,” he explains the specialized health website. Mayo Clinic”.

The best stretching exercises

The site “Better with Health”, specialized in nutrition and body well-being, has published a series of highly recommended exercises for those who want to incorporate stretching into their training routine. In detail, each of them:

• Leg and hamstring stretching: It is one of the basic stretches performed after most routines.
• Hamstring stretch: The hamstrings make up a group located at the back of the thigh. They help bend the knee backwards.
• Alternate flexion: Separate your legs and keep them straight. With his left hand he touches his right foot. He returns to the starting position and touches his left foot with his right hand.
• child’s pose: Kneel with your knees at least hip-width apart. The more you can open them, the better the stretch will be. Extend your arms forward with palms facing down
• Calf stretch: According to research, the muscles in the back of the legs are the most active during physical activity. This includes calves, located in calves.
• Transversal sections: The following stretches will allow you to relax the various areas of your back, arms and legs.
• Dorsal elongation: This is another back stretch; It is used for the lateral part, which goes from the armpit to the hip.