Shortened muscles – what does that mean? If theMuscles contract, the muscle fibers shorten, which increases the tension in the muscle. When the contraction is complete, the muscle fibers lengthen and the tension decreases. However, when a muscle cramp occurs, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition.
Some muscles tend to shorten while other muscles become weaker. That's why it's important to know which muscles should be stretched and which should be strengthened.
Our daily habits, such as:Sitting in front of the computer for a long time, cause our body to develop muscular imbalances or disharmony. If there is a muscular imbalance, the quality of movement deteriorates because the flexor is too strong and the extensor is too weak, or vice versa.
In the case of muscle disharmony, the entire functional chain from the head to the feet is affected. If one muscle in the muscle chain is shortened, this affects the tension of the other muscles and, in the worst case, disables the entire chain.
The importance of phasic and tonic muscles
The fibers in our body can be roughly divided into two types: on the one hand, there are the tonic muscles, which are responsible for maintaining posture and tend to shorten, and on the other hand, there are the phasic muscles, which are responsible for maintaining movement and light be weakened.
Tonic muscles need lengththrough regular mobility training, while phasic muscles need stability and strength through regular strength training. During mobility training, care must be taken to ensure that the muscles are appropriately loaded and supported depending on the type. This means that the following tonic muscles in particular should be stretched through flexibility training:
- Hip flexors
- Lower back muscles
- Muscles of the neck, chest and shoulders
- Front and back leg muscles
In contrast, the following phasic muscles need to be strengthened:
- Deep neck muscles
- Muscles of the back, chest area
- Abs
- Hamstring chain, glutes, quadriceps, calves
- Small muscles in the arms and legs
What to do about shortened muscles: The best exercises for flexibility
Shortened muscles – calves
Here's how:Walk slowly in place, straightening your entire back leg. Extend the heel back while the knee of the other leg is in the air.
Focus:Long hind chain, stable torso
Repetitions:
After warm-up run: Walk slowly for 1 minute, alternating slow and dynamic calf stretches, 1 to 2 sets.
After training: Walk slowly for 2 to 3 minutes, remaining in each stretching position for 10 seconds. 1 to 2 sentences.
Shortened muscles – hamstrings
Here's how:Stand with your legs parallel and make your spine as long and straight as possible. Then tilt your upper body forward from the hips - with your back straight.
Focus: Straighten your back
Repetitions:
After warm-up run: 3 to 5 slow dynamic stretches. 1 to 3 sentences.
After training: Stay in the stretching position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. 1 to 2 sentences.
Shortened muscles – hips and front thighs
This is how it works in 3 steps:
1. Lunge forward with both feet. Your pelvis remains upright, your arms fall freely.
2. Keeping the pelvis straight, then deepen while simultaneously extending the back leg.
3. Increase the stretch by gently rotating your body toward the front leg.
Focus:Straight pelvis (no sunken back!) and long back leg
Repetitions:
After warm-up run: 3 to 5 slow dynamic stretches. Then switch sides. 1 to 3 sentences.
After training: Stay in the stretching position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Alternate sides, 1 to 2 sentences.
Stretch for the glutes
This is how it works in 3 steps:
1. While standing, bend your right leg and place your right foot over your left thigh.
2. Slowly bend your knee as if you were sitting on a chair.
3. Push your buttocks back and up.
Focus:Straight and aligned spine, long neck
Repetitions:
After warm-up run: 3 to 5 slow dynamic stretches. 1 to 3 sentences.
After training: Stay in the stretching position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Alternate sides, 1 to 2 sentences.
Inner thigh stretch
This is how it works:Lunge to the side with your feet facing forward. Move your pelvis and upper body onto your left leg.
Focus:Straighten your spine
Repetitions:
After the warm-up run: Stretch the right and left sides slowly and dynamically 3 to 5 times. 1 to 3 sentences.
After training: Stay in the stretching position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Alternate sides, 1 to 2 sentences.
Lateral stretching
This is how it works in 3 steps:
1. Cross your right leg in front of your left.
2. Move your extended right arm diagonally upward - your head is in line with your spine.
3. Use your left hand to pull your right hand further up and increase the stretch.
Focus:Opening of the pages
Repetitions:
After the warm-up run: Stretch the right and left sides slowly and dynamically 3 to 5 times. 1 to 3 sentences.
After training: Stay in the stretching position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Alternate sides, 1 to 2 sentences.
How often should you do stretching exercises for shortened muscles
Exercises should be performed once a week to maintain your current range of motion, or 2-3 times per week to improve your range of motion. Ideally, the exercises should be performed after a warm-up run or workout.
Each stretch should be held for 20 to 60 seconds, increasing in intensity after 2-3 breaths.
