How I sat on the splits for a month: Who needs stretching and why
It seems that stretching is a new run: In addition to specialized classes in fitness centers, entire stretching, regular and online schools are opening. Stretching is presented as an alternative to any other workout, a way to improve your back and posture, normalize your weight and "learn to control your body," whatever that means. In most cases, the emphasis is on twine stretching: the twine looks spectacular in life and in photographs, and for many it remains a childhood dream. The editor of the "Health" section went through a four-week online course of stretching, and at the same time tried to figure out who could benefit from stretching, and in what cases we can hope not to benefit from it.
What happens to the muscles during stretching
Muscles (and to a lesser extent, tendons) are inherent elasticity, they can contract and stretch; due to the tension and relaxation of the muscles set in motion the body. When a muscle is stretched, it extends beyond the rest state and then returns to it. Interestingly, the physical limits of stretch marks are about the same for all people - that is, the limitations are not at all related to “short” tendons or muscles. According to Jules Mitchell, a yoga trainer and a specialist in biomechanics, science does not support many of the statements adopted in a yoga environment — for example, that after regular stretching, muscles become longer. The limit “exposes” the nervous system, forcing a person stretching to an unusual amplitude, to feel discomfort and pain. As we get used to, for example, to deep inclinations, the threshold for pain sensations is shifted, that is, the tolerance of stretching increases.
At the same time, it seems that it is also possible to increase flexibility due to the actual lengthening of the muscles - but this requires not the classical stretch, but the so-called eccentric training: it means not muscle relaxation, but muscle contraction at the moment when it is stretched. According to some studies, such training makes the muscles grow, and it is in length. Nevertheless, if we are talking about amateur activities, it is often recommended to focus on muscle relaxation and deep breathing during stretching, as there is less risk of injury. Stretching is static (when a person freezes in the same position for half a minute-minute) and dynamic, with wiggling - and the latter is also considered more risky due to the high load.
Return twine
Thirteen years ago, I easily sat on a splits or, having entered a yoga class at a fitness club because of boredom, I could surprise everyone by leaning my forehead against my shins. Gradually, due to running, rocking and lack of stretching, my body became stiff, and I wanted to regain my former flexibility. It was boring and lazy to study regularly, so I decided to buy an online course from one of the most popular instagram coaches. When choosing, I was guided by the possibility of individual feedback: some online coaches use a shared chat in the clip, where all participants send their questions and photos, but I did not want an endless stream of messages. Naturally, all those who offered to improve stretching in order to "femininity" or "sexuality" were eliminated: the task was just to once again see what my body is capable of.
There was no doubt that I would sit on the splits for a month, at least on my right leg: I am not afraid of muscle pain and only regular trainings and correct hints were needed. As a result, the twine on the right leg took only two classes - long, one hour long, with good and gradual warming up. Sit on the left after six weeks. With the bridge and stretch muscles of the back no difficulties arose. A good cross twine is still far away, but I think it will work out during the summer months. Interestingly, the next day after stretching, the muscles become more prominent, bulky, take a beautiful shape; What is the reason, I have not yet understood - perhaps compensating for the overdistension the day before, they are slightly reduced and are in constant tone.
I like sensations the most: for my muscles, constantly enslaved from strength training, stretching is just very nice. Posture, perhaps, also became better - I just began to notice more often the moments when I stoop, and consciously keep my back straight; again in this position is nice to be. I do not plan to stretch in the same mode as during the online course (four or five times a week): I don’t have time to combine such frequent long sessions with strength training and cardio, but I don’t want to refuse them. more important. While I do not really understand how to organize the schedule: both from classes with iron and stretching muscles sore and do not have time to recover. Nevertheless, I would not like to throw stretching; twice a week I try to pull my legs properly, and I do short (for 10-15 minutes) sequences for the back during a break in work.
Who will like and will stretch
Stretching is a good addition to other regular loads and the ability to move without requiring special clothing or equipment. If sitting at a desk causes a feeling of stagnation throughout the body, then stretching is a good way to “disperse blood,” without sweating and breathless. If the flexibility is completely at zero, then its development will make many household items comfortable - for example, you can tie your shoelaces while standing, simply leaning over, not sitting down and not lifting your leg.
Stretching is suitable for those who for some reason, for example because of injury, cannot train in the usual way and suffer from a lack of exertion. Of course, he will not improve endurance or strength indicators - but he will help emotionally if his mood suffers without playing sports. In addition, in our life now there are quite a few processes in which screens or gadgets are not involved; for me, stretching was another opportunity to rest my eyes and listen to music or an audiobook. In general, this is a pleasant and moderately useful exercise, besides, no one has canceled the joy of publishing spectacular photos on the string or bridge.
What stretching can not cope
Nevertheless, stretching does not work miracles, and many of the statements about it just can not be called justified. Stretching does not prevent injury, is not equivalent to warming up before training and may even worsen results in other sports. It does not replace other activities necessary for the health of the cardiovascular system and bones (including the spine): WHO, as before, recommends moderate and intense cardiovascular exercise and regular strength training. Excessive flexibility is not so good - it can threaten to dislocate even with simple movements; Increased flexibility occurs, for example, in people with Ehlers-Danlos syndrome. In the last weeks of pregnancy, when under the influence of hormones, ligaments become more malleable (this is how the body prepares for childbirth), it is precisely because of the risk of dislocations that sharp, explosive, jumping movements are not recommended.
In a great work on stretching, scientific author Paul Ingram tells us that among the reasons why people do it, there is practically no science-based - and the only truly compelling reason should be the pleasure that lessons bring. For example, stretching does not reduce post-training pain in the muscles and can even provoke it: micro-breaks in muscle tissue can be caused by excessive contraction (for example, when working with a large weight), and too intense stretching. In both cases, in order to return to normal, the muscle must recover, and it is worthwhile to leave it for some time alone. Back pain or neck pain is best not to try to eliminate with the help of stretch marks, without consulting a doctor; the causes of pain can be very different, and in some cases, stretching will make the situation worse. It is pleasant to stretch, and you should not do this through pain or unwillingness. Paul Ingram concludes that stretching is no more useful for people than for cats who briefly indulge in their pleasure, to invigorate after sleeping or long staying in the same pose.