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10 Errores del Ejercicio de Stretching


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10 Errores del Ejercicio de Stretching

  1. 1. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- by James A. Peterson, Ph.D., FACSM 10 Common Mistakes Made by Individuals Who Engage in Stretching Exercise ACSM’S HEALTH & FITNESS JOURNAL11 Not warming up before activities that can injure your joints, it is recommended that you perform stretching. Because stretching such as standing toe touches. stretching exercises for each of the 5 cold muscles increases your chances Not performing a balanced major areas of your body. ACSMof injuring yourself, you should always stretching regimen. To avoid recommends that individuals performwarm up (i.e., perform activities that the consequences of stretching static stretches with each stretch being (cut, copy, and distribute to students, clients, patients)will increase your body temperature unequally (e.g., the muscles that receive held for approximately 10 to 30enough to ‘‘warm’’ you up sufficiently inadequate attention tend to tighten seconds each. Generally, staticto safely begin exercising) before and shorten, causing such notable stretches are preferred because the riskstretching. Contrary to popular belief, conditions as rounded shoulders), of injury is low, and they requirestretching is not a warm-up. it is essential that you don’t stretch in minimal time and little assistance.2 9 Not stretching the muscles one direction without balancing out Not stretching often enough. you’re trying to stretch. Too that effort by also stretching in the At a minimum, most fitness many people don’t stretch what opposite direction. experts recommend that 6they think they’re stretching because Not performing each stretching stretching exercises should bethey don’t perform their flexibility exercise slowly and smoothly. performed four to five times perexercises properly. More often than You should avoid using fast, week, and preferably daily. As a rule,not, either they don’t know how to do jerky, or bouncing movements when because most flexibility gains area particular exercise properly, or they performing stretching exercises. Doing (far too) easily lost, the basic rulemake an inappropriate adjustment in so may force your muscles to stretch to of thumb is that you shouldtheir body position when stretching. an unsafe range of motion before your stretch often.3 10 Not watching how much nervous system has time to protect them Not understanding that pressure you place on your by signaling your muscle(s) to contract. being flexible is not 7 ligaments. Unfortunately, some Not stretching to the point of synonymous with beingpeople stretch their ligaments too much maximum extension. When in good shape. Flexibility is just one(rather than stretching their muscles) you stretch, you should move of the essential components ofwhen performing stretching exercises. your body or body segment at a physical fitness. As such, youAs a result, they develop excessive controlled speed through its maximum should combine aerobic exercise,ligament looseness. As such, when range of motion. You reach this point strengthening exercises, and adherenceyou’re stretching, you should always when you place a mild—but not to sound nutritional practices withavoid holding your joints in a position painful—stretch on the muscles. your stretching exercises in order tothat places too much weight or On each subsequent repetition, you ‘‘attain and sustain’’ a desirable levelpressure on your ligaments. should attempt to go a little bit farther, of fitness.4 Not watching how much while again avoiding pain and weight you place on your overstretching. James A. Peterson, Ph.D., FACSM, is a 8 joint capsules. While Not performing an freelance writer and consultant in sportsstretching, if you place more weight appropriate amount of medicine. From 1990 until 1995, Dr.on your joints than they can safely stretching exercise. A certain Peterson was director of sports medicinestand, you increase the likelihood degree of subjectivity exists concerning with StairMaster. Until that time, hethat you may damage them. what constitutes too much or too was professor of physical education at theAccordingly, you should avoid little stretching exercise. As a rule, United States Military Academy. A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM’S Health & Fitness Journal A . CALL 800-486-5643 TO SUBSCRIBE OR JOIN $44 ACSM’S HEALTH & FITNESS JOURNALA JULY/AUGUST 2005 www.acsm-healthfitness.org VOL. 9, NO. 4 Copyr ight © Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.