The flexibility classes are one more part of the warm-up to be able to carry out any type of Physical activity or Dance, because they prepare the organism for the effort that the exercise implies and once the stretching is finished they predispose it to a better rest and a better assimilation.
Stretches are seen by some as a complement to preparation, but they are also a fundamental part of training, especially before or after a physical dance workout. Not stretching causes a huge muscle imbalance that, in the medium term, can lead to injury.
Anyone can learn to stretch their muscles, regardless of age or flexibility. You don't need to be in excellent physical shape or have certain athletic qualities.
Depending on the age of the students, it may take more or less time to achieve the flexibility of their desired body.
When to stretch?
As part of the warm-up because it prepares the tendons, ligaments and muscles for intense effort and reduces the possibility of any type of muscle or joint injury.
During training, the objective is to stop, as much as possible, the loss of elasticity that occurs when training with weights, for example, and that is due to the progressive increase in muscle tone due to the activation of an increasing number of muscle fibers that are required for cope with high intensity exertion.
The intensity of the stretch should be less, since a forced stretch could cause structural damage to the myofibrils and a loss of contractile efficiency. Rather, it seeks to promote relaxation of the trained muscles and improve blood flow, thus facilitating their recovery.
Right at the end of the exercises because the muscle is warm and greater amplitudes are achieved without discomfort and with a minimum risk of injury. Promote the decrease in muscle tone and facilitate blood flow, which will have a positive effect on subsequent muscle recovery. The intensity should be medium and in no case should you reach the point of feeling pain.
Stretching can also be done at any time of the day. In the morning before starting the day. At work to relax. After sitting or standing for a long time. When the body feels tense.
How to stretch
Slowly and progressively, maintaining good support, to avoid contractions of other muscles.
You have to stretch so that the muscle relaxes, noticing how it pulls us but without feeling pain. The exercises should last between 10 and 20 seconds. 5 minutes a day is sufficient, if you stretch carefully and concentrating on the muscle group.
Bouncing and jerking must be avoided, as violent movements can cause injury.
Excessive stretching of the muscle fibers, due to a sudden or forced movement, generates a nervous reflex that causes the muscles to contract. It is a defense mechanism of the muscle to avoid injury. Therefore, the effect is the opposite of what is sought: contraction instead of relaxation, so flexibility is not gained or the muscle is helped to recover.
Breathing should be slow. It is inspired by stretching the muscle and it expires while we keep it in tension. No need to hold your breath.
It should be stretched in order, from head to toe. In this way no part of the body will be forgotten.
Benefits of stretching
1.- They prevent overloads, contractures and injuries in general such as pulling.
2.- They help the muscles regain their initial position, facilitate their drainage and stimulate greater blood circulation.
3.- Improves flexibility, elasticity and joint mobility.
4.- They decrease muscle tension and with it pain products of exercise or training.
5.- Helps to improve coordination, facilitating movement and improving mobility.
