Learn How To Perform The Complete Stretching Procedure To Improve Your Health

Stretching is an extremely important part of physical activity, no matter what type of sport you choose. Many of us forget about stretching and do not see the value of a proper warm-up.

In order to perform a full training that is beneficial for us, stretching both before and after training should be taken into account. Below we present the most important information and some important tips. They will allow you to carry out the best body training for you, adapted to your predispositions.

Stretching before exercise : prepares the body and helps avoid painful injuries. Stretching after exercise: reduces the feeling of stiffness.

In this article, you’ll discover how to complete a full stretch cycle right before your activity.

Effective stretching – a complete set of exercises

Lower body stretching

Buttocks and legs play a key role during stretching, as well as play an extremely important role during physical activity itself. Many athletes struggle with cramps and injuries of the biceps – so it is worth considering appropriate stretching exercises. They minimize the risk of injury.

Your next step will be to spend time on those parts of your lower body that need your most attention during your activity. The stretching exercises presented below may take various variants.

Perform them both sitting and standing, choose your favorite tactic.

Heel to buttocks: While standing, bring your leg back until your heels touch your buttocks. Thus, we stretch the quadriceps. If we feel certain difficulties – we can lean against the wall to maintain balance.

Stretching : Sit on the ground with your legs stretched out. Then try to touch the tip of the foot with your toes (with straight legs). You can also do this exercise while standing (bending).

Sedentary Kidnappers : Sit with your backs straight, press them against your feet. You can help your elbows press into your knees as you deepen the stretch.

Snapping: We hold the leg below the knee and lift it up by pressing it towards the chest. Stay in this upright position and remember that it is the knee that is pressing against the chest, not the other way around. You can do the exercise lying on your back.

Iliopsoas stretch:  take a big step forward, leaving one leg behind. In this exercise, we work on the hip muscle.

Upper body stretching

In this case, the focus is on the torso, arms and head. It is important to stretch these muscle areas correctly and precisely. Remember that it is important to be careful with the neck and head. We don’t want to hurt ourselves. On the contrary, we want to avoid injury.

As with the lower section, here are some routine stretching exercises. They should be combined with the warm-up of the lower part to make the process complete and worthwhile.

Move your arms upwards : in this exercise, you stretch your arms upwards as much as we can. We intertwine the fingers of our hands and raise them above the head. Then making deepening movements to the left and right.

Hands forward: we clasp our fingers and stretch our arms forward as far as we can. We can slightly bend the spine to deepen the stretching.

Hands behind:  Now do the same exercise but with your hands behind you. Try to raise them as high as possible (without hurting yourself). In this exercise, you work your arms and biceps.

Stretching the arms forward : cross the arm to the chest, while the other hand exert pressure around the elbow. The arm we cross may be stretched or bent.

Stretching the triceps muscle of the arm (triceps) : Extend your arm towards the ceiling (slightly behind you) while bending your elbow. On the other hand, you should put pressure on the elbow in the flexion.

Neck: In this case, we suggest 3 different exercises. The first is turning your head around the wheels. Then try to put each of your ears to your shoulders. Finally, tilt your head forward until your chin touches your chest (to tilt it back later).

To remember

The complete stretching procedure should be performed both before and after physical activity. There are a whole lot of exercises and variants of the solutions presented here. In our opinion, however, the exercises described above are a valuable plan at the beginning of your adventure with sport.

Maybe you have your favorite stretching exercises? Share your stretching tactics and ideas with us!