Episode Details

Physical fitness is all about cardio exercises and weightlifting… right? If you've ever finished a run and then jumped straight into the rest of your day without stretching, only to wake up the next day feeling stiff and with aching muscles, then listen up. Flexibility plays a big role in our lives – even bending down to pick something up off the floor requires flexibility – but it's often ignored and neglected. So, why and how should we stretch?

身体健康是关于有氧运动和举重的全部……对吗？ 如果您曾经完成跑步，然后直接跳入剩下的一天而不会伸展，只是醒来第二天会感到僵硬，肌肉酸痛，然后聆听。 灵活性在我们的生活中起着很大的作用 - 即使弯腰从地板上捡起东西也需要灵活性 - 但通常被忽略和忽视。 那么，为什么以及如何伸展？

When athletes stretch, it's not just for show, they do it to prevent injury. A review of research called 'Effects of Stretching on Injury Risk Reduction and Balance' highlighted that stretching not only reduces injury risk by improving the flexibility of the muscles, it also improves balance, which reduces the risk of falls and those associated injuries. Stretching can also help maintain good posture by keeping our muscles long and loose, which is especially important if you spend hours hunched over a desk. In the modern world, many of us spend a large proportion of our days sitting, which can lead to chronic pain, particularly in the neck and shoulders. Stretching can alleviate this tension and boost blood circulation.

当运动员伸展运动时，这不仅是为了表演，还可以防止受伤。 对称为“拉伸对降低伤害风险和平衡影响的影响”的研究的综述强调，不仅可以通过提高肌肉的灵活性来降低伤害风险，还可以改善平衡，从而降低了跌倒和相关伤害的风险。 伸展运动还可以通过使我们的肌肉长而松动，从而有助于保持良好的姿势，如果您花费数小时弯腰在桌子上，这一点尤其重要。 在现代世界中，我们中的许多人都花了很大一部分时间坐着，这可能导致慢性疼痛，尤其是在脖子和肩膀上。 拉伸可以减轻这种张力并增加血液循环。

What's the best way to reap these benefits? While stretching advice varies, the ACSM's Health & Fitness Journal provides guidelines which include stretching the major muscle groups such as the hamstrings and 

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