The practice to stretch before exercising or playing a sport has always had mixed reviews. Some studies have cast a shadow of doubt on the need for stretching before training or participating in a game, while at the same time claiming it may actually be detrimental to a person’s performance.
Traditionally, however, pro-athletes and fitness enthusiasts adhere to a strict stretching routine before and after training. Soccer players, for example, have a mild stretching routine a few minutes before kick-off.
When done properly, stretching has significant benefits. Other than boosting flexibility and making muscle fibers stronger, it improves the capability of a joint to move through its complete span of motion and helps muscles stretch well when called into action. In women, it can reduce the intensity of painful menstruation. Alongside workout supplements, likestanozololo, which boost your performance during exercise, stretching will help you train better while improving your fitness levels.
Without regular stretching, your muscles become tight. This makes them weak and unable to extend whenever we need to perform tasks requiring muscle activity. As a result of that, you may fall victim to joint pains, muscle strains, and general soreness.
Stretching exercises are split into two categories: dynamic and static. Just as their names suggest, stretches that involve movement or motion are dynamic, while those that do not are static. Below are some of the stretching exercises you can undertake to boost your body shape and flexibility.
Knees to Chest
Lie on you training mat, with your back. Place your arms on your chest or the mat. Bend your knees and bring them as close to your chest as you can. Hold that posture for some time before stretching your legs. Repeat a couple of times.
Kneel on a mat on one knee. Extend the other leg forward assuming a right angle. Push forward to feel your quadricep muscles stretch. Maintain that posture for a while before switching legs.
Stand straight and ensure your legs are close together. Stand on one leg and lift the other, making sure to touch your bum with the heel. You can hold onto your training partner or a wall for stability. Hold for some seconds before alternating to the other leg.
Side Stretch while Standing
Just like the standing stretch, stand straight with your legs close together. Extend your arms overhead. You can clasp your fingers or just hold your palms together. Bend your upper body to one side. Hold that posture for a while before releasing. Move back to original position and bend to the other side.
A key point to note, a little bit of warming up before stretching is vital to activate your muscles. Stretching can also make part of your cool down session. The type of sport you are practicing will play a critical role in determining how intense your stretching schedule should be. Games such as gymnastics or the long-jump, for example, involve a lot of stretching compared to jogging.