Stretching is essential for effective exercise or sports.

Stretching increases muscle flexibility, increases range of motion, increases agility, and builds body strength. It also prepares the body before doing activities or exercise because it helps relax muscles and prevents injuries to muscles and joints. 

Stretching is an easy way, does not require complicated equipment, is convenient, can be done by yourself and saves time. But on the other hand, if you do not understand the correct stretching, stretching in the wrong way can also cause injury to the muscles in that area.

Stretching is essential for effective exercise or sports and creates an advantage in movement because it helps the stretched tendons, joints, สมัคร ufabet, and muscle fibers to have good length and angle of movement. This helps prevent muscle fiber tears and reduces possible injuries. Normally,

What are the benefits of stretching ?
          1. To prevent harm or reduce injuries that may occur to joints and muscles.
          2. To develop the body’s working system and movement to be more efficient.
          3. To relax muscles and reduce lactic acid accumulation after exercise.

To stretch muscles safely and effectively, there are important guidelines that should be followed as follows:

1. The posture in stretching the muscles must be correct. Every time we stretch the muscles, no matter which part of the muscle, we must always start by setting the posture correctly. For example, if we want to stretch the muscles in the front of the hips, we must set the hips straight. The legs must not be bent too far forward. Otherwise, it may cause stretching the muscles in the wrong part.
2. The ends of the muscles that need to be stretch should be held in the most stable position possible to allow for better muscle stretching. For example, if you want to stretch your thigh muscles, you should place your legs on a rail or a chair to hold the ends of the muscles firmly and to fix the muscles in the correct position so that you can stretch them accurately.
3. Do not stretch your muscles too hard. You should hold one stretch for about 20-30 seconds and then start over. Repeat about 5 times in one stretch. Stretching slowly and holding it will help reduce muscle tension.
4. If you feel pain while stretching, stop stretching immediately. It is possible that you have done it incorrectly, misaligned your posture, or done it too hard, which risks causing injury.
5. During muscle stretching, you should not hold your breath, especially for the elderly, because it will cause high blood pressure and fatigue, which can be dangerous. The way to stop accidentally holding your breath while stretching is to say aloud and count while stretching. 

So, for better movement and increased exercise efficiency, let’s start stretching our muscles.