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Stretch the twins It is more important than it might seem to the naked eye. These muscles are often ignored because people tend not to be well informed about the importance they have and the functions they play by mobilizing their legs.
Anatomically, twins are muscles that extend from the part of the knee to the ankle. Consequently, they directly influence the balance from the thigh to the foot. In fact, When they are subject to too much tension They can alter the natural balance. When stretching, balance is improved accordingly, this being one of the benefits of stretching.
On the other hand, although these muscles are smaller than hamstrings and quadriceps, also influence people’s performance when running. Therefore, people who practice sports where it is necessary to run can take advantage at the sports level to stretch their twins frequently because this strengthens them.
However, it should be noted that There are many ways of stretching different. The classic is ineffective for runners, as it generates pressure, causing the muscle to contract.
Therefore, it must be clarified that the flexibility exercises before running are adequate, but only When optimal. Before running it is recommended to avoid static, since they force the muscles while they are cold in a fixed position. This, far from granting benefits, is harmful.
Among the negative consequences of ineffective stretching is a reduction in blood circulation, increased risk of injuries, greater possibility of suffering cramps and irritation of the muscles.
What is the use of stretching the twins?
Superficially, some of the reasons why it is important to stretch the twins were already clarified. However, It’s not about the only reasons. If you deepen the usefulness of stretching for twins, it is evident that they consist of a physical activity that is at a midpoint between sedentary lifestyle and exercise.
Therefore, its main utility is to stretch the muscles helps keep them elastic and youngwhich contrasts with the rigidity they acquire when exercised. In addition, they also contribute to improving body mobility and general flexibility.
On the other hand, they also have an important role in the Torn and injury prevention In the twins.
Benefits of stretching the twins that have been tested
There was already talk of the utility of these stretchingbut it is still necessary to talk about the benefits that science has shown that they are obtained by stretching these muscles. These are the following:
Increase blood circulation
An adequate blood circulation is necessary to guarantee good health of the twins. Therefore, these stretching They help improve leg health.
Reduction of muscle tension
There are many reasons why the muscles of the twins are stressed. As already mentioned, this tension affects sports performance and balance. Since stretching reduces this tension, this problems subsequently combat.
Increase musculoskeletal flexibility
This increase in flexibility is translated not only into more elastic muscles, but also healthier at a general level. Therefore, the Probabilities of developing an injury are lower.
They improve coordination
Stretching these muscles also helps improve body awareness and their coordination. This can be seen especially when running, since it is possible appreciate better performanceespecially at sports level.
They prevent muscle damage
When a twin stretch is performed before or after exercising, prevents the development of spasms, muscle tears and other types of damage in this part of the body.
Types of twin stretching
In addition to the proven benefits, it is important to know that there are two types of stretching According to the time they are carried out.
Stretching prior to physical activity
This type of stretching aims to prepare and activate the muscles before performing some physical or sports activity that implies some muscle effort.
They are characterized by being short and by entering into the heating routines. Its main benefit consists of Prevent possible injuries that could be presented if you train without preparing the muscles.
Stretching posterior to physical activity
Unlike the aforementioned type, these stretching are oriented to release or decrease tension which accumulates in the muscles after a training or sports activity routine.
They are characterized by being of extensive duration, but also by generating a sense of relaxation. They do not prepare muscles for physical effort, but to rest optimally. Therefore, they improve the Muscle fiber regeneration process.
Characteristics of a correct stretching of twins
The execution of stretching has an important role when it comes to obtaining benefits. In addition, if stretching is done inappropriately, not only will benefits be obtained, but It is more likely to develop injuries. Therefore, we will proceed to indicate the characteristics of a good stretch:
Body consciousness
Throughout the execution of stretching it is necessary that we be completely aware of our body. We must feel how the twins stretch and act accordingly. The pressure in the muscles must be felt, but without representing excessive annoying, since this could be indicator that more is being stretched than.
Absence of sudden movements
A good stretch is sustained and relaxed. Therefore, sudden movements should never be made, since they increase the risk of injuring the muscles or activating a Muscle spasm as a mechanism for defense of the organism. Likewise, swing movements are also contraindicated.
Breathing control
Many times people ignore the importance of breathing by stretching twins. The effectiveness of stretching is not limited only to working muscles, but breathing is also very important, since this Help the muscles relax. It is worth mentioning that good breathing must be rhythmic and slow.
Adequate duration
The duration of stretching must be proportional to its objectives. Pre-training stretching are shorter, but Post-learning are longer. The key for the duration to be optimal is to count.
Absence of pain
This point is extremely important, since many people mistakenly believe that, if they do not feel pain when stretching, Stretching will not be effective. Far from making stretching more effective, pain is an indicative that it is being made wrong. Therefore, it is essential to be very clear that the feeling that must be taken is that of tension and not pain.
They are progressive
To guarantee the efficacy of stretching at all times, these should always be progressive. This means that the intensity of stretching should increase as the Flexibility of the muscles increases. Therefore, you must be able to make an increasingly long travel range.
Body consciousness and the absence of pain play an important role in this aspect, since they allow to identify whether the range of travel that is being maintained is wide enough or if, on the contrary, it is necessary further stretch the twins.
Finally, it must be clarified that these advances must be short. You should never try stretch too much from the beginning.
