Little S stretches to lose weight and relieve back pain! Myth: The longer the tendons are stretched, the better?

Anyone who has the habit of exercising knows the benefits of stretching. In particular, there are many female celebrities who believe in "stretching to reduce edema and prevent aging". For example, Xiao S said that stretching is the secret to staying slim and can relieve back pain; and Joey Yung believes that moderate stretching to loosen muscles and bones can prevent aging. In fact, there are some myths about stretching, such as "The longer the tendons are stretched, the better?" and "The softer the tendons are stretched, the less likely they are to cause pain or sports injuries?" Let us help you decipher these myths.

Is it necessary to stretch before exercise? Tendons include muscles and tendons

I believe everyone has had the experience of "stretching". When we were in elementary and junior high school, our teachers would lead us to stretch before physical education class. Or maybe we have become accustomed to it, and when we feel tight, stuck, or sore somewhere in our body, we will feel the need to stretch or stretch the tendons of the tight area.

Effective stretching: relax and soften tight muscles

But what exactly are tendons? Rehabilitation specialist Tu Liwen said in her new book "The Complete Book of Motor Function Restoration" that most people's perception of "tendons" may be tendons, which are the parts that look white and taste soft and chewy. But in fact, tendons are not only tendons. The real meaning of "tendons" is "strong meat", so it should include "muscles" and "tendons." In terms of human body structure, the ends of muscles evolve into tendons, which are then connected to bones through tendons.

The function of muscles is to contract and generate force, which is transmitted to bones through tendons. In order to bear the force, tendons have evolved into very dense and strong tissues. Therefore, a common problem with tendons is that they tend to become too short and too hard. If muscles are over-contracted for a long time, they will become too tight and too stretched.

Therefore, when stretching, one should not only think about stretching the tendons and making them as soft as possible, but also be able to relax and soften the tight muscles. This is the correct and effective way to stretch.

Myth 1: Is it better to stretch your muscles longer?

A: Tendons that are too soft and chewy cannot protect the body!

Generally speaking, flexibility will gradually deteriorate with age. If you don't stretch your tendons, they will naturally become shorter and harder over time. Because of this, "stretching" has become a popular science in modern times, and there are many stretching exercise courses. However, people often overlook several very important issues. Although it is not good for the tendons to become shorter and harder, is it better if the tendons are stretched longer? Are the softer the muscles are, the less likely they are to cause pain or sports injuries?

The answer to both questions above is no. The longer the tendons are, the better. For example, many dancers have very long and spread tendons, which allow them to perform many concave and flexion movements and stretch the limbs. However, dancers still have many pain problems and sports injuries, and the chances of them occurring are no less than that of ordinary people with stiff tendons. Why is this?

First of all, as mentioned before, tendons are a combination of muscles and tendons, which are used to generate force and produce movement. If the tendons are stretched too long, the distance of muscle contraction will increase, and it will be relatively more difficult to produce the same movement. Therefore, muscle strength will decrease, the speed of force generation will slow down, and agility will also deteriorate. For sports that require maximum muscle strength or explosive power, if the tendons are stretched too long and the muscles and tendons are too soft, athletic performance will deteriorate.

Myth 2: The softer the muscles are, the less likely they are to cause pain or sports injuries?

A: The joint becomes unstable and the risk of sprain increases

Secondly, tendons (muscles and tendons) are tissues that surround bones and joints, helping ligaments to stabilize the joints. If the tendons are stretched too long and too loose, they will not be able to provide restraining force, the joints will become unstable, and the risk of sprain will of course increase. If you continue to exercise or compete under such circumstances, it is of course very easy to get sports injuries! Therefore, if you stretch too much, not only will it fail to protect your joints, it may also cause pain or injury.

Based on the above two reasons, Dr. Tu Liwen hopes to abandon the old concept that "the longer the tendons are stretched, the better" and allow the tendons to have moderate elasticity and perfect tension, which can allow the body to move quickly and transmit power efficiently. At the same time, it can also protect and stabilize the joints. This is the correct way to stretch.