FAQ

WHY DO STRETCHING?

For general training:

Performing stretching before/during/after an exercise can improve body flexibility and lower the chances of getting injured.
During physical activity, tendons, ligaments, and joints work together with muscles and the skeletal system. Stretching helps to increase flexibility in the entire body, leading to improved ligament, tendon, and muscle function. This, in turn, can increase strength and power, enabling one to execute more forceful and dynamic movements with a reduced risk of injury.

For strength training and not to become rigid:

Following an intense exercise session, the muscles that have been worked tend to tighten and contract. When one engages in regular, strenuous workouts, the muscles can stiffen and become shorter, which can limit the overall range of motion of the body. In the absence of stretching, the muscles can grow and put pressure on the nerves, thereby impeding the flow of nerve impulses and occasionally causing blockages.

Failing to stretch regularly during training can result in the persistent feeling of tension throughout the body, loss of energy, fatigue, as well as muscle and joint discomfort.

To reduce tension caused by stress:

The body's response to stress often includes an increase in muscle tension, which can lead to feelings of fatigue and irritability. However, stretching exercises have been shown to effectively alleviate this tension by promoting muscle relaxation, thereby reducing stress levels. Furthermore, stretching can also help to alleviate muscle pain, particularly in the back and neck, and improve one's overall mood.

To be fit even at advanced age:

Muscles that are not properly stretched can lead to accelerated wear and tear of the joints, resulting in a variety of degenerative conditions and other related risks. Therefore, if one desires to maintain long-term fitness, incorporating stretching exercises into their daily routine is crucial. By ensuring that the muscles are properly stretched and in good condition, one can enjoy a healthier and more active lifestyle well into the future.

To summarize, stretching exercises offer numerous benefits to the body, including:

Improving blood flow to the muscles, which can enhance physical performance and reduce the risk of injury.
Increasing the range of motion of the muscles, thereby enhancing flexibility and mobility.
Enhancing joint mobility, which can improve overall physical function and reduce the risk of joint-related injuries.
Relaxing the muscles, leading to improved mental health and reduced stress levels.
Facilitating faster muscle recovery after exercise, which can enable one to exercise more frequently and effectively.
Reducing the amount of lactic acid that builds up in the muscles during exercise, which can help to prevent muscle soreness and fatigue.
Strengthening and relaxing the ligaments and tendons, which can improve overall physical function and lower the injury risk.
Improving posture, which can enhance physical appearance and prevent postural-related aches and pains.
Reducing the risk of injury by preparing the muscles and joints for physical activity, increasing flexibility, and preventing muscle imbalances.

HOW EFFECTIVE IS STRETCHING?

The effects of stretching exercises are highly dependent on various factors, including age, genetics, prior stretching habits, and muscularity...
The proposed stretching training is designed to accommodate individuals of all levels and abilities, and can help to improve flexibility and suppleness. However, the results may vary significantly from person to person. In general, the following guidelines apply:

The older one is, the weaker the effects of stretching exercises may be.
Men may experience weaker effects compared to women.
Individuals who have never stretched before may experience weaker results.
Those who have a high level of muscularity may experience weaker effects of stretching.
Genetics can also play a significant role, with individuals who are predisposed to flexibility experiencing better results than those who are not.

It is important to note that each person has their own unique limitations. For instance, individuals over the age of 20 who have never stretched before may never be able to achieve a full split, and not everyone may be able to touch their head with their knees.

Nevertheless, everyone can benefit from stretching exercises, which can improve mood, posture, and range of motion. Therefore, we highly encourage incorporating stretching into one's routine.

IS STRETCHING DANGEROUS?

Stretching exercises are most effective when performed regularly, rather than intensively. Overstretching or subjecting tendons to strong dynamic loading can be dangerous, as can static bending by a partner. If you are not working with a trained professional who can monitor your situation and guide you through appropriate stretching techniques, we do not recommend attempting these advanced techniques.

So it is important to approach stretching with caution and to start slowly, gradually building up flexibility and range of motion over time.

WHAT ARE THE TYPES OF STRETCHING?

There are several types of stretching techniques:

The static passive stretching involves gently stretching the muscle to the point of mild tension and holding that position for several seconds. This static method is effective and safe for anyone to use without fear of side effects or injury. This technique can be incorporated into any routine without requiring extensive knowledge or supervision.
While active PNF (Proprioceptive Neuromuscular Facilitation) stretching may provide faster and more noticeable results, it is a more advanced technique that should be approached with caution. Without proper knowledge or training under the supervision of a specialist, attempting these techniques can lead to injuries or the opposite of the intended effect - triggering defensive reactions in the body that cause tendons to shorten and stiffen.

The proposed stretching training is based on static passive stretching and also includes elements of PNF stretching, but only in safe and controlled situations. We provide clear instructions on how to practice these techniques to avoid injury and achieve the intended results.