Stretching is a type of physical exercise aimed at increasing muscle flexibility. Our muscles are surrounded by a tissue called fascia. Fascia is a film, or in other words, a bag in which our muscles are located. How fast your muscles will grow depends on the thickness of this film.

The thicker the fascia, the greater the tightness effect on your muscles.

Stretching will allow you to stretch the fascia, thus making it thinner. More pouch means more space for muscles.

As a rule, stretching is done on warm muscles between sets and after training. Best effect can be obtained if you allocate another 1-3 separate days for stretching training. These separate days will not affect the effectiveness of your strength training, so feel free to stretch. In addition, light stretching between exercises helps to actively restore muscle performance.

Stretching in strength training involves smooth swinging movements without jerking. You can recommend various stretching techniques depending on your goals - improving or maintaining your motor ability.

To improve motor functions, it is best to do stretching exercises as a separate workout. In this case, static stretching exercises are very useful here, in which you slowly take a stretching position and linger in it for 10-30 seconds. There shouldn't be any pain. To maintain motor functions, it is necessary to connect stretching exercises directly to strength training- between sets and after training. Stretching helps increase muscle contractions. Always remember the main effect of stretch marks - stretching the fascia and increasing its volume. And this means that there is room for the muscle to grow.

Stretching the fascia

Pumping- this is a method of muscle training that allows you to achieve a burning sensation in the muscles. Burning indicates the formation of lactic acid, which subsequently breaks down into hydrogen ions and lactate. This process suggests that burning indicates the depletion of creatine phosphate and glycogen, so the processes of aerobic energy supply to the muscles begin. In addition, oxygen enters the muscles along with the blood. Namely, this is what we need to stretch the muscle fascia.

You can do exercises in a large number of repetitions, supersets, complex sets, dropsets.

superset- This is the implementation of two approaches for different muscle groups in a row. This method is recommended to be performed on muscle antagonists like biceps and triceps, chest and latissimus dorsi back, anterior and middle deltas, quadriceps and biceps femoris.

Complex sets very similar to supersets. You also perform 2 exercises in a row, but for one muscle group. That is, do biceps curls and alternating dumbbell curls with no rest between exercises, then rest for a minute and do the compound set again.

Dropsets- this is also a great way to pump up the muscles with blood and thereby stretch the muscle fascia. A dropset is performed with the help of at least one partner, who will gradually throw off the pancakes from the bar. It will be better, of course, if there are two partners, which will reduce the time for unloading the projectile. The point is that you perform some exercise for 10-12 reps, reach failure, then your partners throw off a few plates from the bar, you perform another 4-8 repetitions. Then a few more pancakes are thrown off and so on until you reach an empty neck, with which you perform a few more repetitions, bringing your muscles to hard failure.

Stretching- This is also a mechanical stretching of the fascia. Only here we are not talking about splits, rather, you need to pull the muscles a little bit between each set and at the end of the workout. Stretching the joints, of course, still affects the muscle fascia, but you can purposefully work out the fascia only if you are pulling the muscles. The intensity of muscle stretching depends on the period of training. If you have a hard workout for high-threshold fast muscle fibers, and between sets you stretch your muscles to the point of pain, then this will not do you any good. So you can get injured. In this regard, periodization should be applied both in muscle training and in stretching the fascia.

The founder of osteopathy, Dr. Andrew Taylor Still, understood the undisturbed movement and unimpeded flow of tissue fluids - blood, lymph, intercellular fluid - as the basis of life. Only through this can the vital provision of each individual cell with nutrients and oxygen, as well as the equally important removal of toxins, be carried out.

Still saw the basis of various diseases in the restriction of the vital flow: congestion in the vessels (arteries, veins, capillaries, lymphatic channels), compression and malnutrition of the nerves. If the disorder of tissue function is stopped in time, then the process of increasing impairment becomes completely reversible. An essential part of the osteopathic philosophy is the ability to activate one's own healing powers. Every body has natural corrective forces that tend to provide the body with the best possible level of health, if the movement and unhindered flow of tissue fluids are not disturbed.

Stretching the fascial system

Any individual structure of the body is surrounded by a sheath called connective, or fascial, tissue (fascia). Fascia is an essential element of the human body.

The following two voluntary exercises help to stretch the entire anterior and posterior fascial system and are therefore considered two basic exercises in osteopathy.

The processes of connective tissue stretching affect the entire communication system of our body.

All vessels, the peripheral nervous system, each organ individually are covered with connective tissue. It envelops all body cavities without exception. Other structures are also surrounded by a connective tissue sheath, each bone by a periosteum, each muscle by a muscular sheath, and each tendon by a tendon sheath.

Not a single vessel is directly connected with cells, but exchanges nutrients, waste products and information through a layer of connective tissue. It is a reservoir for many toxins that the body is not able to remove on its own, as well as a kind of buffer for acid load. Here are two exercises for the mobilization of connective tissue, which activate the process of self-regulation of the body.

Exercise for stretching the front surface of the body.

Lie on your stomach and place both palms on the floor at chest level. Straighten your toes, that is, the back of your feet is pressed to the floor. Now lean on your hands and slowly raise your upper body to the sternum. Keep your face parallel to the floor, pull your shoulders towards your feet.

Now slowly raise your head, sticking out your chin. As you close your mouth, you will feel a stretch in the fasciae of your neck.

Then continue to lift your upper body. You should feel a pleasant, drawing irritation in this area. Throughout the exercise, the navel should not come off the floor, and there should be no pain in the lumbar spine. (For problems in the lumbar spine, consult your doctor first). Maintain the stretch for at least 7 seconds. Repeat the exercise 3 times.

With the help of "anterior" stretching, the fascial system of the anterior part of the body is strengthened. When performing this exercise, which relieves tension, stretches and drains the entire front of the body, it is very important to monitor breathing - it should be uniform, calm and deep.

Stretching exercise for the back of the body

Walk on all fours. Then, like a cat, arch your back, bending it as much as possible in an arc - while you should feel a pleasant, pulling irritation in the upper body. Finishing the exercise, allow yourself to "sink", fold compactly, and so that the bent legs are under your chest.

Head as low as possible to the chest. Maintain this stretch for at least 30 seconds. Repeat the exercise 3 times."Posterior" stretching strengthens the connective tissue system of the back of the torso. published

Natalia Simonova

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Fascia (lat. fascia - bandage, strip) is a connective tissue sheath that covers organs, vessels, nerves and forms sheaths for muscles in vertebrates and humans. The functions of the muscle fascia are: to allow the muscles to glide, to position the internal organs, to transmit movement from the muscles to the bones, to provide a favorable and mobile packaging for the nerves and blood vessels as they pass through or between the muscles.

As you can see, fascia problems can cost you dearly if you don't take care of it the same way you take care of your muscles and ligaments.

Causes of pain

One of the most common problems that you have probably already heard about is, or a heel spur. However, with excessive physical exertion, pain occurs not only in the legs.

In the normal state, the so-called sheets of fascia move freely relative to each other when the body moves, but as soon as there is an excessive load or you get injured, they begin to stick together and fascial adhesions form. You get a whole bunch of troubles: poor mobility in the joints, impaired coordination of movements, muscle overload and, as a result, the appearance of pain. In addition, there may be disturbances in the functioning of internal organs and other body systems due to compression of blood vessels and nerves.

It would seem that just include at least one day of stretching or yoga in your training plan - and that's it, the connective tissue will be happy, cheerful and obedient. However, not every stretching exercise will help to relax the fascia of those parts of the body that you have been working on. Moreover, there is a separate direction in fitness, completely dedicated to fascia - fascial fitness. This technique is aimed at restoring blood circulation and elasticity of the fascia, eliminating adhesions and faster recovery from injuries.

Exercises

1. Myofascial relaxation

Exercises with a massage roller for the muscles of the upper shoulder girdle, which restore the mobility of the cervical and thoracic spine and the proper functioning of the diaphragm. This technique allows you to significantly increase the volume of the lungs.

2. Exercises for the hip joints

A combination of exercises to restore the mobility of the fascia and increase the range of motion in the joints. Restores the balance of the deep muscles surrounding the joint and the superficial muscles.

3. Stretching and myofascial massage

The Vice-Champion of Russia in CrossFit and trainer ARMA S.M.C. Alexey Nemtsov.

4. Stretch for the lumbar, hip flexors and fascia lata

5. Exercises to strengthen the fascia

It is believed that with the help of yoga you can improve stretching, calm the nerves, and if you perform asanas at a good pace or with weights, then lose weight. But recent research has shown that some postures can improve the condition of the most understudied tissue in the human body - the fascia.

Fascia- this is the tissue that covers our organs, muscles, ligaments, bones, the inside of the skin. It is not just a "wrapping" material: its functions are much wider. Due to it, the load on the muscles and joints is distributed more evenly, the skin looks toned and elastic. According to Fascia Research Society scientists, it can affect metabolism. That is, by learning to influence the fascia, you can solve three urgent women's problems - overweight, the first wrinkles and fragile joints.

"Cardio and Strength exercises work well on muscles, but not on fascial tissue. She is trained in asanas aimed at stretching and twisting the spine. With the help of them, you can act on the deeper layers of the skin and thus avoid its early aging. Uniform distribution of the load on internal organs, arms and legs, helps to reduce overweight and strengthening ligaments,” says Gwen LAWRENCE, yoga instructor and author of Power Yoga for Sports training.

1. Mountain pose with neck stretch

Improves skin tone in the neck area, relieves tension from the shoulders

Stand straight with your feet together, arms relaxed and at your hips. Tighten your buttocks, draw in your stomach, straighten your shoulders. Close your eyes if you wish. Place the palm of your left hand on your right ear and slowly, gently pull your head to the left side. Hold this position for 3 breaths, then return to the starting position (move smoothly, do not rush). Change side. Do 2 sets.

2. Tree Pose

Tightens the skin on the hands, promotes traction of the spine

Stand up straight, hands down at the hips, feet together. Press the foot of the right foot to the middle of the thigh of the left leg, raise your hands, joining your palms above your head. Hold this position for 3 breathing cycles (if it’s difficult for you, then 2), then slowly lower your leg and arms. Change side. Do 2 sets.

3. Half Moon Pose

Improves skin tone on the thighs and buttocks, increases metabolism

Stand straight, hands down at the hips, heels together, toes apart. Raise your left hand up. Shift your body weight onto your right leg, lift your left leg off the floor (hold it as high off the floor as you can) and, leaning to the right side, touch the floor with your right hand. Hold this position for 2 breaths, then switch sides. Do 2 sets.

4. Pose with the capture of the foot

Helps to get rid of cellulite, relieves tension from the lower back

Stand straight with your hands at your hips, feet together. Bend your right leg at the knee at hip level. Grasp the middle of her foot with your hands and straighten your leg. Hold this position for 3 breaths, return to the starting position, switch sides. Do 2 sets.

5. Pose of the king of dancers

Increases the elasticity of the skin on the biceps, promotes stretching of the muscles of the hands and outer surface hips.

Stand straight, hands down at the hips, feet shoulder-width apart. Shift your body weight onto your left leg, raise your left arm up. Bend your right leg at the knee and, grabbing her toe behind your back with your right hand, lift it up as high as you can. Bend at the waist. Hold this position for 3 breaths, return to the starting position, switch sides. Do 2 sets.

6. Monkey Pose

Eliminates the double chin, trains the buttocks.

Stand straight, feet shoulder-width apart, hands down along the hips. Raise your arms up and join your palms above your head. Lunge with your right foot forward and lower yourself as low as you can to the floor. Hold this position for 3 breaths, return to the starting position and switch sides. Do 3 sets.

7. Sitting Twist Pose

Removes cellulite from the abdomen, relaxes the back muscles.

Sit on the floor, cross your legs in front of you, so that the toe of your left foot rests on your right thigh. Put right hand on the knee of the left leg, put the left hand behind the back and grab the toe of the right leg with it. Hold this position for 3 breaths, return to the starting position. Change side. Do 2 sets.

8. Pose with a tilt

Tightens the skin on the abdomen, relaxes the spine.

Sit on the floor, spread your legs apart. Bend the left leg at the knee and pull the foot towards the inner surface of the right thigh. Raise your hands up, lean to the right side to the toe of your right foot (try to grab it with your hands). Hold this position for 2 breaths, return to the starting position. Change side. Do 3 sets.

9. Boat Pose

Improves blood circulation in the deep layers of the skin, subcutaneous fat and pelvic organs.

Sit on the floor, straighten your legs, lower your arms along your hips, put your palms on the floor. Lean forward, grab your toes with your hands and lift your legs up as high as possible. Try to keep your arms and legs straight. Hold this position for 2 breaths, then return to the starting position. Do 2 sets.

10. Child Pose

Promotes muscle relaxation and calms the nerves.

Sit on your heels, keep your back straight, lower your hands down along your hips. Lean forward and resting your forehead on the floor, stretch your arms forward on the floor. Hold this position for 6 breaths, slowly return to the starting position. Do 2 sets.

Be slim and beautiful with!

Good day to all beginners and actively continuing! Today we will get acquainted with such a phenomenon as stretching and stretching exercises. After reading the article, you will find out how muscle pulls are useful, what mistakes are made when they are performed, and most importantly, how to properly relax your muscles.

So, everyone clung to the blue screens, we begin.

Stretching exercises: what, why and why

According to statistics, most people who visit the gym/fitness rooms do it unconsciously. Those. they come in, upload their daily training program into the brain, and complete it on autopilot. Due to the fact that the main scourge of modern society is a total lack of time, usually there is no time at all for various preludes in the form of a hitch and muscle stretching. And really, why waste your precious time on some kind of utility room - stretching exercises, because muscles definitely won’t grow from this, and everyone knows this. This philosophy is typical for most trainers and fitness ladies. Moreover, I constantly encounter her in my rocking chair. Is this correct, and what place should the “utility room” occupy, we will talk further.

If you have ever watched the training of professional bodybuilders (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling in” into the training process. That is, they perform various pulling exercises that, it would seem, have nothing to do with bodybuilding. So why is this happening? Maybe pros know some secret, secret?More likely yes than no.

So, stretching (stretching) is a complex specialized exercises aimed at developing muscle flexibility and joint mobility.

The main types of stretching are:

• static - stretching the muscle at a certain point and holding it in that position;
• PNF stretch - you stretch and contract the muscles;
• passive - the partner helps (participates) in stretching;
• active - stretching without assistance;
• ballistic - you use bouncing to force the muscles into a deeper tension;
• dynamic - you stretch the muscles in a controlled movement with increasing speed.

Note:

At first, use only the static stretch type.

Stretching exercises: the main benefits

The main benefits of muscle stretching include:

• increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
• increasing circulation by sending oxygen and blood to the muscles;
• extension muscle mass and strength by stretching the fasciae (connective tissue covering muscle, tendon, nerve and bone).
• injury reduction (acceleration of their healing) and ,
• removal of muscle and joint tension (clamps), liberation of muscles;
• blood flow contributes to the washing out of decay products and the mood of the muscle for a new approach;
• makes performing strenuous activities easier by training the muscles.

Note:

A slight stretch causes a slight increase in the temperature of the muscle tissue, which, in turn, increases the threshold for rupture of the fibers. It also improves the function of energy-generating enzymes, which are very important during training, because they give the human body more energy for exercise.

As you can see, stretching provides many benefits, both short-term and long-term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (to establish a neuromuscular connection), and therefore must be included in the .

Stretching exercises: theory

Now let's look at the main calculations regarding stretching.

No. 1. Stretching muscles does not release growth hormone

No, it is not an activity that triggers synthesis, but it prepares the whole body well for such release exercises.

No. 2. Stretching helps fight hardening of the arteries

Scientific studies have shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control can lower cholesterol levels and significantly reverse hardening of the arteries in adults. (before 20% regress) if they have a similar disease.

Number 3. New research and new rules

Many trainers say that there is never too much stretching. However, recent studies show that athletes in active sports (football, basketball, etc.) immediately before the game should not perform long stretching procedures, because. this temporarily slows down muscle activation. long stretch (near 20 minutes) reduces strength for up to one hour after stretching and slightly attenuates muscle activation.

Now let's dig a little deeper into the science and see how stretching affects muscle growth?

Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. It plays an important role in the formation of muscle mass and here's why.

Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important to keep the muscle in place.

Not many people know, but fascia can hold back muscle growth. Just imagine the situation - you are actively working in the gym, eat plenty of food, your muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is a rigid fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.

Conclusion: Muscle size will not change no matter how well you train or eat. the connective tissue around your muscles is highly compressed.

The best example of this phenomenon is the calf muscles. The calf is simply riddled with fascia, thanks to doing a lot of walking work and heavy lifting duties. It is because of the "clogging" on the fascia that many athletes cannot develop impressive calves. The way out in this situation is stretching exercises.

In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will give out one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. In the process of extreme pumping, the muscles press on the fascia (from the inside, as if bursting it). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.

Note (secret secret):

One of the main reasons that Arnold Schwarzenegger had an incredibly developed chest was that he ended her workout with dumbbell sets - an exercise that accentuates the stretched position of the pectoral muscles. He bombed his chest in pumping mode (filled her with blood), and then lay down on a horizontal bench and did the wiring, keeping the stretch in the lower phase. This allowed him to acquire XXXL-sized breasts :).

Fascial stretching is somewhat different from the usual, but it is it (the first) that gives the most impressive results. When you stretch the fascia, you should feel powerful pulling pains and pressure - this is the muscle working against the fascia. Make sure you are not stretching in a way that will cause your muscles to tear or cause injury.

You will quickly learn to feel the difference between good and bad stretching. The main rule here is a stable stretch, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds. This will give you time to "engage" the fascia in the area.

Note:

Remember, if the muscles are not “pumped”, then the stretching will proceed easily and calmly, otherwise the stretching will be quite difficult.

To sum up the whole bullshit part: one set of stretches after each set that you do per muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on your muscle size and their ability to grow further.

Well, it's time to move on to the practical part, namely ...

How to properly stretch your muscles: the best stretching exercises

I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images showing the same muscle group, the biceps brachii.

As you can see, the first one is much shorter and slightly runs over, the second one is a stretched, long biceps. It turns out that the longer it is, the more space for growth, so it can grow more powerful (higher, more voluminous).

Not many people know how to properly stretch their muscles, and all this is due to ignorance of the basic postulates and recommendations, which include:

• warming up (raising body temperature) before anaerobic training and stretching is the main rule;
• Stretch all major muscle groups (especially active those that you have to work on in training), systematically moving from one to another;
• stretching should be done after a warm-up and after a workout, and if you work in the pumping style, then after each set;
• studies have shown that best time retention stretching is a period in 30 seconds;
• you should approach the extended position slowly and carefully, without sudden movements;
• breathing during stretching should be slow and deep;
• only after the expiration 4-6 weeks from the start of stretching, your body will agree to increase flexibility;
• 3-5 Minutes of stretching after your workout will flush out the lactic acid residue from your muscles and return them to their normal routine for daily activities.

As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.

No. 1. Active stretching with weights

It consists in the fact that you perform your usual training program, but with a small "BUT" - the muscles work only in a fully stretched position. The following visual will serve as a good example:

Dumbbell layout on an inclined (angle up) bench to stretch the muscles of the chest.

Pullover with a dumbbell for the broadest.

Bending with a barbell while sitting (Scott's bench) for biceps.

French bench press for triceps.

Shrugs for shoulders and trapezium.

For hamstrings and lower back.

Lunges for quadriceps.

Raises on socks for the calf muscles.

Each of these exercises will allow you to drop the weight all the way down and really feel a deep stretch in the target muscles with every rep. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.

Note:

Human muscles can stretch up to 150% its length.

Next in line is…

No. 2. Static stretch

A classic of the genre, familiar to most people visiting the gym / fitness rooms. You do static stretching to the point of discomfort, and then hold the state of “pulling” for 30 seconds. Once your body gets used to this procedure, it will raise its pain threshold, allowing you to stretch deeper and longer.

Here are some exercises you can do while exercising (before/after/during):

Big and small chest muscle(hull rotation, failure of m / y supports, stretching with a Swedish wall).

back muscles (hanging on the crossbar, tilting the body to the side while holding the support, praying on the knees).

Muscles of the neck and shoulders (tilts to the sides, horizontal adduction, lock behind the back).

Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).

Muscles of the arms: forearms and hands (frontal extension of the fingers, flexion of the fingers from the lock position, flexion of the fingers of the hand with the help of the other).

Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and biceps femoris (hip extension with knee extended).

Muscle group of the leg: leg muscles (pulling arms to legs while sitting, stretching with emphasis on the heel).

Abdominal muscles: straight / oblique (lying on the stomach with emphasis on the elbows, side slope with support for the support, bridge, tilts to the side while holding the body bar).

Actually, these are all stretching exercises. , which I would like to talk about, and which will be enough for your eyes to properly perform the tricks :).

Afterword

Many underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volumes.

That's all, I'm glad that you spent this time with benefit and one more step advanced towards your goal - the embossed body of your dreams!

PS. Do not forget about the feedback through the comments, always glad to hear from you.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.