Contraindications

An increase in body mobility, stretching and stretching are synonyms for the American word Stretching, which literally translates as stretching (pull, stretch – stretch), has a rejuvenating, restorative, healing character on the body with the right approach to stress. And therefore, I can tell you with confidence that the development of body flexibility (stretching, stretching, stretching) is not harmful, but necessary and very useful if they are dealt with correctly by normalizing loads and recovery periods.

But I recommend that before visiting my workouts, if you have problems in the body, consult a doctor.

During my practice since 2009, I have trained people of different ages – from 5 to 85 years old. And to be honest, the latter are much easier to train.

Your subconscious is often looking for a reason why not to develop, whether it is the development of body flexibility or intellectual development, often we are looking for an excuse without noticing it. Oh, this gym is very far from home, not on the way to work, these English courses are not near the subway, etc. I coached 70 year old students with fire and passion for training and 40 year old students with blank eyes and not understanding “what I need this for.”

I will not write much on that topic, I will only say one thing – the older you are, the more you need training to develop flexibility, or at least maintain it at the same level. For with age, we lose flexibility – and because of this, most of all age-related problems.

I train 50% of students aged 30 to 45, 15% of students aged 16 to 29, and 35% of students aged 45 and over. My oldest student is 78 years old, the student is 67 years old. Remember, the limits are only in your head.

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Stretching is a good means of recovery and injury prevention. Do I need to do stretching exercises before running? It is better for beginners to limit themselves to articular gymnastics, and not to perform complex stretches on “cold” muscles, as this can cause injury.

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I have a unique record: one of my regular students (who had been training for over 2 years) without any doctor’s contraindications, did her last training session just three days before giving birth.

Stretching during pregnancy helps to:

– Reduce fatigue symptoms starting from the first trimester;
– Shorten labor time and reduce the strain of childbirth. Well-trained muscles respond better to the increased demands a woman faces during labor. The woman should be prepared to move and change positions during labor to ease the pain;
– Alleviate pain and discomfort during pregnancy;
– Maintain a healthy weight throughout pregnancy;
– Lower the likelihood of a cesarean section;
– Increase the chances of natural childbirth;
– Reduce the risk of tears and other complications during labor;
– Lose weight faster after childbirth.

**Guidelines for exercising during pregnancy:**

Doctors recommend that pregnant women exercise at least three times a week for 30-60 minutes with low intensity. It’s important to keep the heart rate below 140 beats per minute. The most important rule when exercising during pregnancy is to listen to your body. If you’re struggling, tired, or feeling unwell, take a break or stop the workout. Every pregnant woman should work at her own comfortable pace.

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Everyone starts their journey sometime! I started out as a very inflexible 28 year old. We have 90% of students come with a level of flexibility like I used to have!

A few tips for beginners:
No matter what type of stretch you choose, the key is to be careful. Avoid jerky movements. And even more pain. Warm up! No matter how intense your warm-up is, it is not enough for deep “warming up” of the ligaments.

“Cold” ligaments are always rigid and inelastic. Stretching such ligaments means going straight to injury. Imagine a toffee: if you just took it out of the refrigerator, then when you try to bend or stretch it, it will break. But warm it up, and the toffee will become like plasticine.

Don’t save time. It is necessary to linger in the most “stretched” position for at least 10 seconds. Otherwise, stretching is meaningless. Ideally, this “pause” should be extended to a full 60 seconds.

Don’t hold your breath! Breathe deeply. Deep breathing promotes muscle relaxation, and this helps stretching.

No pain please! Stretching should not be painful. Of course, you should feel some discomfort, but pain is a sign that you have gone too far. A little more, and an injury will happen. To each his own. Each of us has a different degree of flexibility and a different state of the ligaments, so chasing yoga does not make sense.

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Well, in conclusion, I want to say that I regularly conduct trainings both in Ukraine and outside our country to train new trainers and improve the skills of existing trainers of yoga, dance, martial arts, etc.

Without exception, all coaches of other sports where there is a need for stretching were satisfied with the load and the information they received in my training.

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