The exercise that Harvard recommends to be in the form of all the screws

Regularly stretching the long, flexible and flexible muscles (Getty Images)
Regularly stretching the long, flexible and flexible muscles (Getty Images)

Á Cuál’s the most important exercise we have to do to get in shape when we can major? Probably, we think in the future fuerza y esto se debe a que a good musculature secures a moving head and capacity for levitation and moving the body in close proximity. Without embargo, even the experts Harvard recommending this type of training, explicitly stated hay otro ejercicio m importants importante para mantenerse en forma -aunque tal vez do not consider an exercise as tal-: el estiramiento.

El estiramiento promote flexibility and soundness in joints to maintain a reasonable range of motion y, al hacerlo, also reduce the possibility of tension in the joints and muscles.

Pero, With what frequency should we stop? Á How long do we have to wait? Á And how many times do we have to go to the gym?

For experts, los estiramientos deberían tener su propio día, y se debería include a specific routine for more than all calendars and infrared the body. It can be considered in the studio as it is realized only by gymnasts or gymnasts. Pero all necesitamos estirarnos for proteger nuestra movilidad e independencia.Many people do not expect the esteemed people to exercise in a regular manner. Deben ser diarios ”, dijo David Nolan, physiotherapist del Massachusetts General Hospital, afiliado a Harvard.

“Many people do not expect the esteemed people to be treated in a regular manner.  Deben ser diarios ”, dijeron los experts's Harvard (Getty Images)
“Many people do not expect the esteemed people to be treated in a regular manner. Deben ser diarios ”, dijeron los experts’s Harvard (Getty Images)

It’s what the specialists say, el estiramiento mantle the flexible muscles, strengths and joints, and we need so much flexibility to have a range of motion in the joints. Sin él, los musculos se acortan y se tensan. Luego, when the muscles do not need to be activated, they are debilitating and stretching incapacities completely. These are low-risk pain in the joints, strains and muscles.

For example, sent in one syllable to provoke you tension in the sphincters in the posterior part of the muscle. It can be said that the sea more diffuser extends the hinge or stretches the rod completely, thus inhibiting the chimney. Del mismo modo, when the tense muscles are loosely repositioned for an extra-active activity that stretches, like playing tennis, can be split by repetitive retrieval. It is possible that the lesioned muscles do not suffocate sufficiently to compose the joints, which can provoke lesions in the joints.

The regular estiramiento mantle the long, flexible and flexible muscles, and this means that the sphincter”, detail Nolan. Muscles sanos también ayudan to a person with equilibrium problems and avoiding problems.

Muscles that are supposed to help a person with problems of balance and avoidance (Getty Images)
Muscles that are supposed to help a person with problems of balance and avoidance (Getty Images)

With a smooth body of muscles, the idea of ​​stretching all of them can be abusive. Pero Nolan make sure it is not necessary to stretch all the muscles of the body. “Las áreas are critical to your mobility in las inferior extremities: the trousers, the quadriceps, the flexors of the umbilicus in the pelvis and the quadriceps in the delanteral part of the muscle”. Estirar los hombros, the skin and lumbar spine are beneficial. Upload a program for diarrhea or other disorders three or four parts per week es lo aconsejable.

“Encuentre a physiotherapist who evaluates muscle strength and adapts to a relaxation program to satisfy their needs. If you have chronic affections, like the nurse de Parkinson o la arthritiswhen a new regimen regimen can be approved with its own antiseptic medicine ”, the expert said.

Stabilization of the quadriceps flexible muscles of the muscles of the posterior part of the muscle (Getty Images)
Stabilization of the quadriceps flexible muscles of the muscles of the posterior part of the muscle (Getty Images)

Stretching an egg does not give you perfect flexibility. Hacking with time and permanently compromising with process is key. “It is possible to stretch the muscles a lot for a long time, but because a person is not perfectly flexible enough to have one or more sessions,” explained the physiotherapist Nolan del Massachusetts General Hospital. “Lleva semanas or flexible volumetric masses, and tend to follow in the direction of the mandrel”.

Un estiramiento of the isquiotibial flexible mantle the muscles of the posterior part of the muscle. ¿Cómo hacerlo? “Sentence in the soul with the most beautiful of you. Desliza tus manos por tus piernas hasta que siensen a sensation of ardor. Mantenga the position lasted 30 seconds, where it backs down to a single position ”, detail the Harvard esteemed guide.

It only creates the need for solo wind to measure muscles and prepare for activity. Without embargo, more investigations have been demonstrated stretch the muscles before the calendars can be worn. “When all is free, the fibers are not ready to go and can not be broken. If a person has the first exercise, the flow of blood will flow in the area, and the sea will be more flexible and will change, ”he said. Nolan.

Anything that needs to be calendared to the muscles against the ending about five minutes of free activity, like a fast moving. You must not be distracted by an aerobic or exercise training with weights. “Mantenga un estiramiento durante 30 segundos. No rebote, lo que puede causar lesiones. Center tension lasts a steady state, but does not cause pain. If you do not want to miss out on this great opportunity! “Do not stretch your muscles and push yourself with your doctor,” said Harvard.

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