Stretching
Stretching makes muscles and joints more flexible – ideally after exercise or as a session of its own, and never to the point of pain.
Ausführlich erklärt
When you stretch, you gently lengthen a muscle and hold the position – that's how your body stays flexible or becomes more so. Muscles that have stiffened up, such as the hip flexors after long periods of sitting, can be brought back into a comfortable range of motion this way.
The most common form is static stretching: hold a position for 15 to 60 seconds, keep breathing calmly and feel a gentle pull – but no pain. Two to four repetitions per muscle are enough. Dynamic stretching – controlled swings and movements through the full range of motion – is better suited to a warm-up.
Two widespread beliefs are wrong: stretching prevents neither muscle soreness nor, to any meaningful extent, injuries. A Cochrane review (Herbert et al., 2011) found practically no effect on muscle soreness. What stretching has been shown to deliver: more flexibility, better body awareness, relaxation – and less of that pulling feeling in your back once your hips and the backs of your legs start cooperating again.
The best time to stretch is when your body is warm: after exercise, after a warm shower or after a few minutes of walking. Focus on the areas that get stiff in everyday life: hip flexors, the backs of your legs, chest muscles and neck. Ten minutes three to four times a week brings a noticeable effect after four to six weeks.
Children are naturally flexible and don't need a stretching programme; playful movements like the bridge, the cat stretch or a forward roll keep them supple. For adults who sit a lot, on the other hand, stretching is a small daily favour to their own body – ideal while watching TV or before going to bed.