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How To Stretch Properly - The Synergy of Muscles and Fascia

Stretching is a widely discussed topic and is often being questioned by athletes and physiotherapists. In this blog article, we will clear up myths, show you how to stretch properly, what effect you can achieve and which role the fasciae play.

 

What Effect Does Stretching Have?

Stretching is being divided into static and dynamic stretching. Static means that you come into a stretching position and keep it. Dynamic stretching consists of repeating bouncing movements and is often done before a training session.

Stretching exercises can help increase mobility and reduce the tension in the muscles for a short time. That can help alleviate pain temporarily, for example, caused by a strained neck. But stretching does not help with shortened muscles. The muscles aren’t being elongated but instead, the stretching tolerance is being increased which leads to better mobility. Furthermore, stretching does not prevent sore muscles. This is merely a myth.

 

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How Should You Stretch?

When stretching you have to find the right point in time. Only stretch before training when the sport requires good mobility. Stretching before weight training, jumping and sprinting can be counterproductive because it limits the muscles’ high-speed strength. After intense training sessions, you shouldn’t stretch either because else you could worsen micro-tears. Instead, wait a few hours or stretch the following day.

When you perform static stretching exercises, you should feel slight impulses but not pain. Bring your body into the desired position and then hold it for at least half a minute.

 

This is How You Train Fasciae

Fasciae describe the connective tissue wrapped around the muscles that resist strains like a buffer. Often the pain of the locomotor system originates from the fasciae. With dynamic bouncing, you can improve the elasticity of the fasciae and make them more resilient. Through static stretching exercises, the fasciae become more slidable so you can keep or restore your mobility and flexibility.

For the at-home fascia training, you can use different tools and techniques. During cupping the cup lifts the fasciae and creates a vacuum so you can shift it more easily. The modern silicone cups by BellaBambi® produce a deep massage effect on your entire body. Other options for independent fascia training are fascia rolls and Woodsticks. With these tools, you activate your muscles, stimulate the blood flow and create more balance and overall well-being.  

As you can see, stretching is a wide topic and a lot can be done wrong. Make sure you inform yourself properly so you can support your body before and after training.

 

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