5 mistakes you are making when stretching –

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1. Stretch before warming up

Stretching is recommended to relax the muscles and improve flexibility of the joints. “Although its practice is essential, it is not, by itself, capable of preparing the body for physical activity, as it does not promote an increase in heart rate, body temperature and metabolic rate”, explains Eduardo Netto, technical director of bodytech. For this, invest in a light aerobic exercise.

2. Be a fan of “no pain, no gain”

The concept couldn’t be more wrong when it comes to stretch the muscles. “The stimulus should generate a little discomfort, not pain”, teaches Eduardo. Perform the movements until you feel the muscle pull that indicates your fibers are at their limit. Upon reaching this point, hold the position for a few seconds, without forcing your body.

3. Sustain the movement for a long time

Overloading muscle fibers for more than 1 minute can compromise your performance. “According to the American College of Sports Medicinein the United States, is to keep the muscle stretching for approximately 25 seconds”, clarifies Eduardo.

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4. Believing that stretching prevents injuries

There is not enough scientific evidence to prove that stretching before or after training is able to prevent injuries in both competitive and recreational athletes. For this, special attention must be paid to the strengthening training of musculature and joints.

5. Bet on ballistic stretching

It is characterized by impulse movements that activate different muscle groups, usually associated with turns and movements. heels. “The problem is that this practice requires attention, experience and professional follow-up, otherwise you could end up with an injury”, says Eduardo.