Stretching at Playitas Resort

                                                                 

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Every day, we at Playitas Resort, offer for all levels of sporters 1 hour Stretch & Relax in the afternoon.

With stretching your muscles you can increase the range of motion of a joint which is a benefit for your performance and can prevent injuries. Stretching also increases blood flow to the muscle.

There are some “rules” you need to remember:

Don’t consider stretching a warm-up: You may hurt yourself if you stretch cold muscles. So before stretching, warm up with some light walking, jogging or biking at low intensity for 5 to 10 minutes. Stretch when your muscles are warmed up.

Focus on major muscle groups: When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.

Hold a stretch for about 30 seconds: then switch sides and repeat. If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch. 

Don’t bounce. Bouncing as you stretch can cause small tears in the muscle.

Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch. Keep stretching gentle.

Don’t think that because you stretch you can’t get injured. Stretching, for instance, won’t prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns. 

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After a day full of exercises, it is advisable to relax and stretch your muscles or just to get relaxed yourself, by closing your eyes, do some stretch exercises and free your mind!

Check our sportprogram for the time you can join our stretch & relax class.

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Sports Massage – Masaje Deportivo / English & Español

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ENGLISH

Massage is a  very important way to avoid injuries. On this post, we write about different types of sports massage according to when it is carried out and its type.

1.- Support massage in training

Avoid the syndrome of overtraining that tires out so much the muscular-skeletal system. This type of massage has as its aim that each training session is as fruitful as possible. It acts in such a way to prevent injuries avoiding muscular spasms, contractions or other injuries that can happen whilst practising sport. It also has an analgesic effect. These massages can be local or general. It is a deep and intense massage and usually can alternate with stretching the muscle group in the area affected. In this type of massage working on the muscle structure increases blood flow. As a consequence it increases the uptake of oxygen and nutrients as well as the removal of waste products and toxins resulting from metabolism during exercise. It also helps to regulate sleep and reduces stress and anxiety. It is ideal to calm and relax the sportsperson so that they arrive at competition in an optimum condition. It is recommended a minimum of three sessions per week on alternate days.

2.- Sports massage before an event

This takes just before the competition and is a superficial stimulating and invigorating massage. It boosts the muscles, the circulatory and nervous system in order to get the sportsperson to their peak before a competition. Before this massage a sportsperson should have a warm-up and stretching session.

3.- Sports massage during the event

This is an emergency massage. Ruling out a possible injury it is applied during the event itself in which there are muscular problems like spasms, cramp, muscle fatigue, etc.

4.- Sports massage after the event

It is slow and deep and is combined with long and unhurried stretching. Because of the state of exhaustion in which the muscles find themselves after the efforts for an event its function is to relax the muscles and assist the elimination of waste products. In this way the time to recuperate improves and injuries are prevented.

We hope this post will help you. If you need more info, click here 🙂

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ESPAÑOL

El masaje es una forma muy útil de evitar lesiones . En esta entrada, escribimos sobre diferentes tipos de masaje deportivo según el momento de aplicarlo y su forma.

1.- Masaje deportivo de mantenimiento en entrenamiento

Evita el síndrome de sobre-entrenamiento que fatiga tanto al sistema músculo esquelético. Este tipo de masaje tiene como objetivo conseguir que las sesiones de entrenamiento sean lo más fructíferas posible. Actúa como prevención de lesiones evitando espasmos musculares, contracturas u otras lesiones que se puedan dar en la práctica deportiva. También actúa con efecto analgésico. Pueden ser locales o generales. Es un masaje profundo e intenso y se suele alternar previamente con estiramientos de la musculatura implicada. En este tipo de masaje al trabajar sobre la musculatura aumenta el riego sanguíneo. Por consiguiente aumenta la entrada de oxigeno y nutrientes así como la retirada de productos de desecho y toxinas resultantes del metabolismo durante el ejercicio. También ayuda a regular el sueño, a reducir el estrés y la ansiedad. Es ideal para calmar y relajar al deportista para que llegue a la competición en óptimas condiciones. Se recomienda un mínimo de tres sesiones por semana en días alternos.

2.- Masaje deportivo previo a la competición

Se realiza justo antes de la competición, es un masaje superficial excitante y vigorizante. Activa la musculatura, el sistema sanguíneo y el nervioso para llevar al deportista al punto optimo para la competición. Previo a este masaje el deportista debe realizar una sesión de calentamiento y estiramientos.

3.- Masaje deportivo durante la competición

Es un masaje de urgencia. Descartando una posible lesión, se aplica durante la propia competición en el caso de que existan problemas musculares como espasmos, calambres, sobrecargas, etc.

4.- Masaje deportivo post competición

Es lento y profundo y se combinan con largos y pausados estiramientos. Debido al estado de agotamiento en el que se encuentran la musculatura después de un sobreesfuerzo por una competición, su función es relajar la musculatura y favorecer la eliminación de productos de desecho. De esta forma se aumenta el tiempo de recuperación y se previenen lesiones.

Esperamos que esta entrada te ayude. Si necesitas más info, pincha aquí 🙂