We always say that it is very important to stretch after doing an exercise routine. In addition to reducing the chances of having soreness the following days after training, they also help relax your muscles and mind and catch your breath.
Many people live this part of the training or think that it is not important, but it has many benefits and that is why you have to spend a few minutes on it. We know that when you finish doing sports you are tired, but this is one more part that will help you and that will only take a few minutes.
Today we have prepared a routine so you can stretch after training and relax. Let’s see what the stretches are:
We start by doing a stretch for the back of the neck and upper back. To do this, stand up with your legs hip-width apart and place your hands with your fingers crossed behind your head. Tilt your head forward, but not your shoulders. Press a little with your hands, to go down a little more, but do not press sharply. Hold the position for 15-20 seconds.
Now we will do a stretch for the shoulders, keep standing, with your legs slightly apart. Stretch your arms toward the ceiling and clasp your hands together. Try to stretch the whole body towards the ceiling, you should notice how the trunk, shoulders and arms are stretched. After 20 seconds you can relax.
We continue doing side tilts, you have to continue standing, but with the legs separated a little more than the width of the hips. Place your left hand on top of your left thigh and raise your right arm toward the ceiling. Now you must tilt your trunk to the left side, lean as far as you can and hold there for 15 seconds. Then do the same to the right side.
Now we will do a perfect stretch for the back, to do it, sit on your knees, resting your buttocks on your calves. Stretch your hands and rest them on the ground, bring your trunk forward until you rest your forehead on the ground. While holding this position, pull your buttocks back so you can feel your back stretch.
We continue with a stretch for the legs. Take a step forward with your right leg, bend your knees and lower your torso until your left knee is on the ground. The right knee has to be at a right angle. Lean the trunk slightly forward. You can rest your hands on your right knee to help you keep your balance. Return to the starting position and change the position of the legs.
The next one you can do sitting on the floor semi-sitting on your ankles. If you want to do it sitting down, stretch one leg forward and the other bent back, with the foot as close to the buttock as possible. Lean forward and grab your toes. If you don’t get to catch them, nothing happens, put your hand where you arrive and hold there for 30 seconds. If you want to do semi-sitting, you should do the following: bend one knee and rest it on the ground, stretch the other leg and take the foot with the hand on the same side of the body. Put your other hand on the floor to help you keep your balance.
The calf muscles are a part of the body that tends to be heavily loaded, they play a fundamental role in exercise routines and also in our daily lives, so we usually have a lot of tension in this area. Now we will teach you a perfect exercise for them, lie on your stomach, with your legs stretched out, lift one foot and bring it to the buttock, help yourself with your hands to lower the foot a little towards the buttock. Return to the starting position and do the same with the other leg.
The next stretch you will do is the butterfly stretch, sit with your legs bent, making the soles of your feet touch each other. With the help of your hands, bring your feet closer to your hips and lower your knees to the ground. You can help yourself with your elbows to lower them a little more, but remember that it should not hurt.
Finish the session with a very relaxing exercise, lie on your back, raise your knees and bring them to your chest, wrap your arms around your legs and bring your legs a little closer to your chest. Hold the position for 30 seconds. At the end, you will feel much calmer and without tension.
Find more full-body stretches in our home gym. We recommend that you do a session or two a week of stretching, this will help you gain flexibility. It will also help you to be more relaxed and eliminate stress. In addition, in your day to day, you will notice your muscles less stiff, with a greater range of movement and with more energy to do all the activities you do.