Para aliviar o estilo de vida contemporâneo, apressado e com longas jornadas de trabalho, o alongamento é um poderoso aliado.
O alongamento é fundamental para que os músculos não fiquem encurtados ou atrofiados por falta de estímulo. Alongar promove a flexibilidade muscular e evita lesões e tensões musculares.
Um teste para saber como está a sua flexibilidade, especialmente se você passa muito tempo sentado: observe se os músculos e ligamentos que ficam na parte de trás das pernas estão ou não com flexibilidade. Uma maneira fácil de saber é fica fique em pé e tente tocar o chão com as mãos, sem dobrar o joelho. Sentiu dor? Não conseguiu alcançar os pés? Seus músculos provavelmente estão encurtados.
Os benefícios do alongamento são inúmeros. Além de aquecer a musculatura antes dos exercícios físicos, com a prática regular do alongamento os músculos passam a suportar melhor os esforços diários. Os efeitos são preventivos e também relaxantes, pois diminuem a tensão, melhoram a circulação e promovem um descanso profundo e repousante.
O alongamento tem a vantagem de poder pode ser realizado em qualquer local, sozinho ou com a ajuda de alguém. Para a prática correta e eficaz, basta seguir 3 príncipios fundamentais que trazemos para você:
1. Controle a respiração. A respiração lenta e produnda dará ritmo ao exercício.
2. Sustente a tensão muscular. Para alongar-se de forma correta, você deve sentir uma certa tensão no músculo – mas sem causar nenhuma dor. Sustente a contração (tensão) por 30 a 40 segundos, permitindo ao corpo adaptar-se a estas novas posições. Em breve, o corpo poderá assumir novas posições sem tensões sentidas no início.
3. Relaxe. Volte à posição inicial. Nunca forçe o alongamento, sempre faça no seu limite para não prejudicar os tendões e os músculos. Com a prática seu limite se expandirá naturalmente.
Fonte: Meia Fina
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