Stretching
There are a lot of pre-workout stretches, and if you overload yourself with those “when I don’t stretch” you’re going to injure yourself. In the following, we have prepared for you some suitable stretching movements and exercises before and after exercise, which by allocating a little time to them, will improve your exercise and increase your health.
Whether you want to devote some time to running or doing bodybuilding or martial arts exercises, you should warm up before training and cool down after training. In the beginning and to warm up, it is not enough to just use simple stretching movements and you should do some more activities as well. It is also better to start the warm-up with the large muscles of the lower body and finish with the small muscles of the upper body. After training, doing simple stretching exercises without involving the muscles are enough to cool down.
The time you should devote to stretching exercises is fifteen to twenty minutes, and spend thirty seconds to a few minutes to perform each stretching exercise completely. It is usually accompanied by doing stretching movements for ten to fifteen seconds and then doing the movement with the opposite side of the body and repeating.
Doing these movements have many benefits, one of which is providing oxygen to the body. Not getting enough oxygen to the muscles and joints during exercise may be a problem, but you can prevent this by doing stretching exercises.
By warming up and doing stretching exercises before exercise, your muscles become more flexible and the risk of tearing and damaging muscle fibers is reduced. Also, researchers are of the opinion that doing stretching movements during exercise and focusing on a specific part can also be useful. Stretching for these areas can improve performance.
Stretching is also very important for strength athletes, and most martial and strength athletes use stretching to keep muscles active and get energy when they are tired. By increasing blood supply, the brain will receive better oxygen and perform better in your exercises. To find the best stretches for your body, test them and get help from your trainer.
Also, doing stretching exercises reduces the feeling of fatigue after exercising, and by increasing the blood circulation in the muscles, it produces energy and strength in them for the main movements.
In this way, performing stretching exercises with a set of positive effects before and after training improves the overall performance, and by providing fresh oxygen to the muscles, giving them strength and reducing the possibility of injury, they make you have a better workout and increase its results.
Some stretching movements that are better to do before and after exercise are:
• Stretching the muscles of the back of the leg
For this purpose, sit on the floor and stretch your right leg in front of your body. Attach the sole of your other foot to your knee and grab the toe of the right foot with the fingers of your right hand. This stretch is useful for the flexibility of the back leg and hamstring muscles. If you cannot do this movement easily and the stretch is accompanied by pain, hold your ankle at first and gradually try to reach the toe. Repeat the stretch for the left leg.
• Hamstring stretch
There are different ways to stretch the hamstrings. If your body does not have the necessary flexibility and it is difficult for you to practice these movements, you can do this stretching movement by lying down and with the help of a friend to get used to it. With the help of a friend, bend and raise your legs to form a ninety degree angle. After a few seconds, return to the previous position and raise your other leg.
• Stretching of gluteal muscles
To perform this stretching movement, you should lie on your back and bend your right leg and place it on the thigh of the left leg. The sole of your left foot should be in full contact with the ground. Keeping this position, pull both your legs towards your stomach to create a deeper stretch. Change your leg and repeat the steps.
• Flexor stretch of hip joints
The most important hip flexor muscle originates from the vertebral column and inside the pelvis and attaches under the femur. For this reason, doing stretching exercises is very important for it. For this purpose, bend the knee of one leg and place it on the ground so that the thigh is perpendicular to the ground. Also, bend your other leg and place its sole on the ground and perform this stretching movement by bending your body forward. You can place your hands on the floor to perform this stretch.
• Stretching of the inner leg and groin muscles
To do this exercise, sit on the floor and put your feet together. While holding the toes, bend the upper body forward from the thigh and hip joints.
• Stretching the leg backwards
Bend your elbows and try to bring the soles of your feet to your hips. Repeat this movement with both legs alternately, but do not increase your speed too much. This exercise is effective for warming up the lower body muscles and is recommended more than exercises two. Also, to perform this movement after training, you can pull your legs towards your hips with your hands and hold it for a few seconds and release it.
• Stretching the abdominal muscles
To perform this movement, lie on your stomach on the floor, then clasp your hands under your shoulders and slowly lift your upper body off the floor. Make sure that your stomach does not rise from the floor and feel a noticeable stretch in the front of your stomach during this movement.
• Bridging
The bridging movement is one of the best stretching exercises that has effects on the lower back muscles, hamstrings and spine extension. To bridge, first lie down and place your hands on the floor on both sides of your body. Then open and bend your knees shoulder-width apart, at the same time as you bend your knees, press your heels into the floor and contract your hips and pull them up. This movement should be done in such a way that the back is arched and the chest is close to the chin. Pause, take a breath, and then return to the lying position. Repeat this movement several times in the same way.
• Back muscle stretching
To perform this movement, you should also lie on your back, then bend your knees and hold your legs with your hands. Bring your knees as close to your chest as possible. By doing this movement, you should feel a noticeable stretch in the lower back.
• Lunge movement with spine rotation
This movement, which has become known as the best stretching movement in the world among fitness experts, also helps a lot in improving the pains related to the physical state of the body. To perform this movement, stand on your feet, then take a step forward with your left foot. Bend the left knee and take a jumping position, keep your right leg in a straight position behind your body so that your toes touch the floor; In this case, you feel a stretch in the front of the thigh. Now put your right hand on the ground and turn the upper part of your body to the left, at the same time stretch your left arm towards the ceiling. Stay in this position for a while and repeat it with the other side of your body.
• Lateral traction
To perform this movement, you can sit or stand on your feet, raise one of your hands up and stretch to the opposite side. In this movement, you should feel the stretch in the width of your body. Repeat the exercise with the other side of the body.
• Stretching of the armpit muscles
Stand with your feet slightly wider than shoulder width apart. Raise your hands up and stretch. Repeat this stretching movement in different directions. In this movement, you should feel the stretch across your body and armpits.
• Stretching of hand muscles
Using one hand, lock your opposite elbow on the chest and give it a small pressure. Stretch your free hand in the opposite direction and repeat for your other hand.
• Stretching the back of the arm
To perform this movement, keep your hands above your head and pull the elbow of your right hand to the left and back using your left hand. You should feel this stretch in the muscles of the back of the arm and repeat it for the left hand as well.
• Practice maintaining balance
You may think that doing balance exercises has nothing to do with stretching exercises before and after exercise, but by doing them and improving body balance, you will increase the stability, mobility and flexibility of your body and you will do other exercises more easily.
Summary
Stretching is very important for all athletes, although some use excuses such as lack of time for not doing these exercises. If you are one of these people, by reading this article, you became aware of some positive points and benefits of stretching exercises before and after exercise, then it is better to start changing today and spend time for stretching exercises.
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