Correct stretching - The interplay of muscles and fascia

Stretching, also called stretching, is a much-discussed topic and is often questioned by athletes and physiotherapists. In this blog article, we clarify half-truths about stretching, show you how to stretch correctly, what effect can be achieved, and what role the fascia play. What effect does stretching have? When stretching, a distinction is made between static and dynamic stretching. Static means that a stretching position is taken and held. Dynamic stretching consists of repeating bouncing movements and is usually performed before sports. Stretching exercises help to increase flexibility and temporarily reduce muscle tension. This helps, for example, to relieve the pain of a tense neck for a short time. However, stretching cannot combat shortened muscles. There is no increase in muscle length, but rather an increased tolerance to stretching, which improves flexibility. Additionally, stretching unfortunately cannot counteract muscle soreness; this is merely a myth. And how do you stretch correctly? When stretching, you should pay attention to the right timing. Only stretch before sports if good flexibility is required. In strength sports, jumps, and sprints, stretching before execution is counterproductive, as it negatively affects the explosive strength of the muscles. After intense sports sessions, stretching should also be avoided, as micro-tears can otherwise be exacerbated. Instead, wait a few hours and stretch the next day. If you perform static stretching exercises, you should feel a slight stretching sensation, but no pain. Bring your body into the desired position and hold it for at least half a minute. How to train fascia Fascia refers to connective tissue that surrounds muscles and absorbs loads like a kind of shock absorber. Often, pain in the musculoskeletal system can be attributed to the fascia. With dynamic bouncing, the elasticity of the fascia can be increased, making them more resilient. Through static stretching exercises, the fascia become more gliding again to maintain or restore flexibility and mobility. Various aids and techniques can be used for fascia training. In cupping, a bell lifts the fascia layer and creates a vacuum to better shift it. With the modern silicone cups from BellaBambi®, you achieve a deep-acting massage effect on the whole body. Other options for independent fascia training are fascia rollers and wood sticks. With these tools, you activate the muscles, promote blood circulation, and thus ensure more balance and overall well-being. As you can see, stretching is a comprehensive topic where a lot can go wrong. Therefore, inform yourself well in advance to best support your body before and after training.