5 Stretching movements to avoid before exercise

Stretching or stetching is one of the activities that need to be done before exercise. Yes, you shouldn't start exercising without first stretching. Reporting from the Women's Health page, according to Rebecca Kennedy, a certified trainer from the AFAA and NASM, the muscles of the body need warming up or warm up to raise your heart rate. In addition, stretching movements will increase blood flow so that more oxygen can enter the muscles.

Apparently, not all stretches are good to do before exercise. Because, there are several stretching movements that can increase the risk of injury, especially if done in the wrong way. So, what stretching movements should be avoided before exercising? Find out the answer in the following review.

Get to know the types of stretching first

Stretching consists of two types, namely dynamic and static stretching. Dynamic stretches are stretches that require certain movements. This type of stretching is best recommended before exercising.

On the other hand, static stretching or stretching in a certain position is not necessary before exercise. The reason is, according to Christina Ciccione, C.S.C.S., a physical therapist and clinical director at Professional Physical Therapy, static stretching can actually damage muscles or tendons if done before exercise.

Therefore, not just any stretching should be done before exercising. Instead of heating up the body, wrong movements can actually make the body ache.

Various stretching movements to avoid before exercise

1. Elevated hamstring stretch

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One of the stretching movements that should be avoided before exercise is elevated hamstring stretch . Just as the name suggests, this movement focuses more on the hamstring muscles or the muscles behind the thigh.

This movement is done by placing one foot on a bench or a pedestal that is lower than the hips, then pushing your body slightly bent towards the supporting leg.

When you do this movement, you often feel a sensation like a tightening muscle at the back of the knee. During this time you may think of it as a positive effect during the stretching period.

In fact, this sensation is only the effect of the sciatic nerve or the pelvic nerve tensing. This stretching motion does not actually make the body flexible, instead it makes the muscles behind the knee ache and tense.

2. Forward fold

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Forward fold is one of the static stretches found in yoga. This stretching movement is done by standing up straight, then bending your body forward and slowly pointing downward until your palms touch your toes or the floor.

Unfortunately, forward fold not recommended to do before exercise. The reason is, according to the Journal of Sports Physical Therapy, this movement has the potential to cause injury, for example microtears or minor damage to muscles.

3. Standing isolated quad stretch

This one stretch movement is commonly done before exercise, namely by lifting one leg backwards, then holding the hand to the end of the foot. Movement standing isolated quad stretch done before exercise is found to be at risk of causing front knee pain. The reason is, this movement puts too much pressure on the knee joint.

If you continue to do so, especially in an inappropriate position, this can cause joint problems with patellofemoral pain syndrome, a disease experienced by many runners and bicycle athletes.

4. Figure 4

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Stretch movements figure 4 performed in a supine position with the legs bent, then the other ankle resting on the left thigh above the knee or vice versa. Apparently, this one stretch is not suitable for warming up before exercise.

The reason is, this movement requires hip flexibility and abduction so that the muscles are not stiff. When done before a workout, it means that the muscles around your pelvis are not hot or flexible enough. As a result, this movement has no effect on your body and is a waste of time.