A set of exercises to stretch the muscles of the whole body. Stretching the abdominal muscles. Stretch the obliques and upper back
Stretching is a training technique that allows you to make your muscles more elastic and your body more flexible. The literal translation of the word “stretching” is stretching.
But the technique received its English name due to the fact that it is practiced separately from fitness and athleticism, with the goal of improving the body’s health and making it more flexible.Stretching is especially popular among middle-aged and elderly people. According to statistics, people who started doing fitness and stretching after the age of 35 look better by the age of 70 and have a higher level of flexibility than “passive” individuals.
Stretching
There are several types of stretching– static, ballistic and proprioceptive muscle facilitation (PPMF).
Static stretching- This is a simple stretching of the muscle with holding the torso for some time in an extended position.
With ballistic stretching the muscle is stretched through short jerking movements.
PPMO– this is a complicated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - through soft short pressure on the working part of the body.
A set of leg stretching exercises
The stretching program provides three types of exercises to stretch the leg muscles:
- exercises for stretching the quadriceps (front thigh muscles),
- to stretch the hamstrings (back thigh muscles),
- exercises to stretch the calf muscles.
The legs, in addition to the front and back muscles of the thighs and calves, have many more muscles, but there is no point in stretching them further - since they are all involved in the above-mentioned exercises.
Quadriceps stretch
Lie on your right side. Bend your left leg at the knee and, clasping your foot with your hand, pull it behind your back, stretching the anterior thigh muscle as much as possible. Repeat the same exercise for the other leg.
Hamstring stretch
Lie on your back, bend your knees. Using your hands, pull your legs towards you without lifting your back from the floor.
Calf stretch
Stand a step away from the wall. Step forward with one foot and place your toe against the wall. Pressing your whole body against the wall, do not lift the heel of your “working” leg. Every day, gradually increase your step width.
Back stretching exercises
The back consists of the lower back and latissimus muscles, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for all the others.
Exercises to stretch the long back muscles (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on or between your heels. Lean forward and extend your arms as far as possible. As soon as you feel that your palms have reached their maximum point, continue to bend over until you feel the peak of the stretch in your lower back.
Exercise to stretch the latissimus dorsi muscles
Standing a step away from the door frame, bend down and grab the frame with your right hand. Place your left hand above it. Pull your torso back, stretching your right latissimus muscle. Repeat the same exercise for the other side.
Shoulder stretches
There are three exercises to fully stretch your shoulders. And it’s better to do all three at once. Each exercise involves specific heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboids and the muscles that rotate the scapula.
1. Straighten your arm until it is parallel to the floor. Grab the elbow of your outstretched arm with your other hand and pull it towards your opposite shoulder. Repeat the same exercise for the other shoulder.
2. Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of your hands.
3. Place the back of your hand on your lower back, and with your other hand grab your elbow or slightly higher. Pull your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.
Arm muscle stretching
By performing stretches for the biceps and triceps, you are doing preventive maintenance for the elbow joints, traction tendons and wrist joints.
Triceps stretch
Raising your arm up, bend it behind your head and grab her elbow with your other hand. Smoothly pull your working hand downwards. A similar exercise is for the other hand.
Biceps stretch
Grab the door jamb. In this case, the thumb of your hand should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the “working” hand. Standing in this position, rotate the shoulder section of your arm upward until you feel a stretch in your biceps. Repeat a similar exercise for the other hand.
Breast stretch
Standing at the door frame, rest your hands on it so that the shoulder sections of your arms are parallel to the floor. Press into the doorframe, stretching your pectoral muscles as much as possible.
Neck stretch
Neck stretching is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after long mental work, as well as for relaxing the nerves after grueling athletic training.
Three simple exercises performed after work or training will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.
In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 – 15 repetitions.
After resting for 30 seconds, tilt your head as far as possible to the left, then slowly return to the starting position and tilt your head as far as possible to the right; 8 – 10 repetitions in each direction.
After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.
The above set is stretching exercises for beginners. For those who simply want to maintain their muscles and joints in the right tone, such stretching is quite enough. But you must remember the conditions, non-compliance with which can cause harm.
- Before performing the “stretching” complex, it is necessary to perform a light fitness complex.
- Either perform one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.
For example, before stretching your leg muscles, do squats, and before stretching your biceps, do biceps curls with light weights.
- Fans of athleticism and fitness should know that stretching should be performed either immediately after finishing a workout, or no earlier than 24 hours after it.
- If you perform stretching earlier than a day after training, this will only increase the damage and can lead to microtrauma and problems with the joints.
Stretching and flexibility exercises
The complex presented below includes exercises that can make your body more flexible.
In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. More dynamic movements are needed, performed using your own effort or with the help of a partner.
Stretching the pectoral muscles
Stand in the doorway. Rest your forearms against the door frame so that your upper arms are in one line.
Make several stretching movements, pressing your chest into the doorway.
Then ask your partner to press down on your back and hold your torso at the point of maximum chest stretch.
Perform 3 of these holds.
Before stretching, perform a light set of push-ups.
Back stretching exercise
Sitting on your heels, lean forward as much as possible, placing your outstretched arms in front of you. Pause at the bottom point, and with a slight jerking movement, bend your lower back even more. 8 – 10 repetitions.
Before this exercise, perform a set of standing bends or hyperextensions.
When you get bored and the exercise for stretching the long back muscles becomes very simple, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straight.
Stretch exercise for hamstrings
Stand straight with your feet together. Lean forward, trying to reach your fingers to the floor. Do 6 – 8 measured inclinations.
Then stand up straight, inhale and exhale deeply, and begin ballistic hamstring stretches. Bend as low as possible through jerking movements, touching your fingers to the floor, and stay in the lower position for as long as possible. 5 – 6 repetitions.
Do a set of squats before stretching. If you have stiff joints in your legs and lower back, do the stretching exercise for the rear leg muscles from the first set after squats.
If you have sufficient flexibility and reaching the floor with your fingers is not at all a problem for you, you’d better prefer another exercise - hamstring stretch against the wall.
Standing against a wall, lift your leg. Ask a partner to help you stretch your hamstrings as far as possible. 3 – 4 exercises for each leg.
Before such an exercise, in any case, you need a warm-up and gentle pre-stretching.
Quadriceps stretching exercise
Standing straight, bend your right leg at the knee and grab your foot with your right hand. Pull your foot up until there is a full stretch in the anterior thigh muscle. Do 2–3 exercises for each leg.
Then do the same exercise, but in ballistic mode. Perform 5 repetitions for each leg.
If you do this exercise after the previous one, no preliminary warm-up is needed.
If you do this as your first exercise for any reason, do a light set of squats. Then do the quadriceps stretch from the first set.
Exercise to stretch the calf muscles
Perform as many calf raises as possible while standing on a stand. Then rest for 1 – 2 minutes.
Perform the donkey exercise (bent-over calf raises (torso parallel to the floor) while standing on a bar), but do not do the maximum number of repetitions. Do 5 – 6 repetitions, then stretch your calves as far as possible and hold at this point. Perform 3 sets.
Exercise to develop flexibility of arms and shoulders
Place a chair with a backrest in front of you. The back of the chair should be positioned towards you. The chair should be at such a distance from you that you can lean over and place your palms on it.
Bend over, rest your palms on the back of the chair, and continue to “press.” Make 5 jerking movements without lifting your hands from the back of the chair and without changing the position of your back.
At each workout, try to increase the delay time at the bottom point. When you can hold the maximum stretch for 10 seconds without much difficulty, change the routine slightly. Remove the hamstring stretch and the donkey exercise, but include the metronome exercise. And do it after the quadriceps stretching exercise.
Exercise "Metronome"
Standing straight, feet shoulder-width apart, lean to the right side, touching your hand to the same leg. Make 8 measured movements, then grab your leg with your hand at the lowest point you can reach. Stay in this position for 5 seconds. Do 5 sets for each side. published
Good day to all beginners and those actively continuing! Today we will get acquainted with the phenomenon of stretching and stretching exercises. After reading the article, you will learn how muscle stretching is useful, what mistakes are made when performing them, and most importantly, how to properly relax your muscles.
So, everyone is glued to the blue screens, we begin.
Stretching exercises: what, why and why
According to statistics, most people who visit gyms/fitness rooms do it unconsciously. Those. they come in, download their daily training program into their brains and complete it on autopilot. Due to the fact that the main scourge of modern society is a total lack of time, usually no time is given at all for various preludes in the form of cool-downs and muscle stretching. And really, why waste your precious time on some kind of ancillary exercises - stretching exercises, because this will definitely not make your muscles grow, and everyone knows this. This philosophy is typical for most exercisers and fitness ladies. Moreover, I constantly encounter it in my rocking chair. Whether this is correct, and what place the “utility room” should occupy, we will discuss further.
If you have ever watched professional bodybuilders training (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling in” into the training process. That is, they perform various pulling exercises that, it would seem, have nothing in common with bodybuilding. So why does this happen? Maybe the pros Do they know some secret, a secret? More likely yes than no.
So, stretching is a set of specialized exercises aimed at developing muscle flexibility and joint mobility.
The main types of stretching are:
- static – stretching a muscle at a certain point and holding it in that position;
- PNF stretching - you stretch and contract the muscles;
- passive - the partner helps (participates) in stretching;
- active – stretching without assistance;
- ballistic - you use bouncing to force the muscles into deeper tension;
- dynamic - you stretch the muscles in a controlled movement at increasing speed.
Note:
At first, use only static stretching.
Stretching Exercises: Key Benefits
The main benefits of muscle stretching include:
- increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
- increasing circulation by sending oxygen and blood to the muscles;
- building muscle mass and strength by stretching the fascia (connective tissue covering muscle, tendon, nerve and bone).
- reduction of injuries (accelerating their healing) And ,
- relieving muscle and joint tension (clamps), relaxing muscles;
- blood flow helps flush out waste products and set the muscle up for a new approach;
- makes performing strenuous activities easier by conditioning your muscles.
Note:
Mild stretching causes a slight increase in the temperature of the muscle tissue, which in turn increases the threshold for fiber rupture. The function of energy-generating enzymes also improves, which are very important during training, because they give the human body more energy to perform exercises.
As you can see, stretching provides many benefits, both short and long term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (establish neuromuscular connection), and therefore must be included in the .
Stretching exercises: theory
Now let's look at the main calculations regarding stretching.
No. 1. Stretching muscles does not release growth hormone
No, it does not relate to the activity that triggers synthesis, but it prepares the entire body well for such release exercises.
No. 2. Stretching helps combat hardening of the arteries
Scientific research has shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control can lower cholesterol and significantly reverse hardening of the arteries in adults. (before 20% regression) if they have a similar disease.
No. 3. New research and new rules
Many trainers say that there is no such thing as too much stretching. However, the results of recent studies show that athletes of active sports (football, basketball, etc.) Immediately before the game, you should not perform long stretching procedures, because this temporarily slows muscle activation. Prolonged stretching (near 20 minutes) reduces strength for up to one hour after a sprain and slightly reduces muscle activation.
Now let's delve a little deeper into the science and figure out how does stretching affect muscle growth?
Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. It plays an important role in the formation of muscle mass and here's why.
Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important for keeping the muscle in place.
Not many people know, but fascia can inhibit muscle growth. Just imagine the situation - you are actively working in the gym, you eat abundantly, your muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is tough fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.
Conclusion: Muscle size will not change no matter how well you train or eat, because... The connective tissue around your muscles is tightly compressed.
The best example of this phenomenon is the calf muscles. The lower leg is simply riddled with fascia, thanks to the enormous amount of walking work and heavy lifting duties. It is because of the “clogging” of the fascia that many athletes are unable to develop impressive calves. The solution to this situation is stretching exercises.
In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will reveal one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. During extreme pumping, the muscles put pressure on the fascia (from the inside, as if pushing it apart). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.
Note (secret secret):
One of the main reasons that Arnold Schwarzenegger had incredibly developed chest was that he finished his workout with dumbbell flyes - an exercise that emphasizes the stretched position of the pectoral muscles. He bombed his chest in pump mode (beat her to capacity with blood), and then lay down on a horizontal bench and did fly-ups, keeping the stretch in the lower phase. This allowed him to acquire XXXL size breasts :).
Fascial stretching is slightly different from the usual one, but it is this one (the first one) that gives the most impressive results. When you stretch the fascia, you should feel a powerful pulling pain and pressure - this is the muscle working against the fascia. Make sure you don't stretch in a way that causes the muscle to tear or cause injury.
You will quickly learn to feel the difference between a good and a bad stretch. The main rule here is stable stretching, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds This will give you time to “touch” the fascia in the area.
Note:
Remember, if the muscles are not “pumped,” then stretching will proceed easily and calmly, otherwise stretching will be quite difficult.
Let's sum up this whole crap part: one set of stretching after each set that you do for a muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.
Well, it's time to move on to the practical part, namely...
How to properly stretch muscles: the best stretching exercises
I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images that show the same muscle group, the biceps brachii.
As you can see, the first one is much shorter and slightly overhanging, the second one has a stretched, long biceps. It turns out that the longer it is, the more space there is for growth, so it can grow more powerful (higher, more voluminous).
Not many people know how to properly stretch muscles, and all this is due to ignorance of basic postulates and recommendations, which include:
- warming up (increase in body temperature) before anaerobic training and stretching is a basic rule;
- It is necessary to stretch all major muscle groups (especially those that will be worked on during training) systematically moving from one to another;
- Stretching should be done after warm-up and after training, and if you work in the pumping style, then after each set;
- studies have shown that the best time to hold a stretch is a period of 30 seconds;
- You must approach the extended position slowly and carefully, without sudden movements;
- breathing when stretching should be slow and deep;
- only after 4-6 weeks from the moment you start stretching, your body will agree to increase flexibility;
- 3-5 minutes of stretching after a workout will allow you to “wash” the floors of the remaining lactic acid from the muscles and return them to normal mode for everyday activities.
As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.
No. 1. Active stretching with weights
It consists in the fact that you carry out your usual training program, but with a small “BUT” - the muscles work only in a fully stretched position. The following visual will serve as a good example:
Dumbbell flyes on an inclined (upward angle) bench to stretch the chest muscles.
Pullover with dumbbell for lats.
Seated barbell curls (Scott bench) for biceps.
French press for triceps.
Shrugs for shoulders and trapezius.
For the hamstrings and lower back.
Lunges for quadriceps.
Calf raises for calf muscles.
Each of these exercises will allow you to lower the weight all the way down and really feel a deep stretch in the target muscles with each repetition. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.
Note:
Human muscles can stretch up to 150% its length.
Next in line is...
No. 2. Static stretch
A classic of the genre, familiar to most people who visit gyms/fitness rooms. You do static stretching to the point of discomfort, and then maintain the stretching state for 30 seconds Once your body gets used to this procedure, it will increase its pain threshold, allowing you to stretch deeper and longer.
Here are some exercises you can do during your workout: (before/after/during):
Pectoralis major and minor muscles (rotation of the body, failure of m / u supports, stretching with a wall bars).
Back muscles (hanging on the crossbar, tilting the body to the side while holding the support, praying on the knees).
Muscles of the neck and shoulders (side bends, horizontal adduction, lock behind the back).
Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).
Arm muscles: forearms and hands (frontal extension of the fingers, bending the fingers from the lock position, bending the fingers of the other hand).
Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and hamstrings (hip extension with knee extended).
Muscle group of the leg: calf muscles (stretching hands to legs while sitting, stretching with emphasis on the heel).
Abdominal muscles: rectus/oblique (lying position on the stomach with emphasis on the elbows, side slope with support for support, bridge, bending to the side while holding the body bar).
Actually, these are all stretching exercises , which I would like to talk about, and which are enough for you to do stretches properly :).
Afterword
Many people underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volume.
That's all, I'm glad that you spent this time usefully and moved one more step towards your goal - the sculpted body of your dreams!
PS. Don't forget about feedback through comments, I'm always glad to hear from you.
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Proper stretching is not only a pleasant activity (as it allows overworked muscles to relax), but also very useful, especially after strength exercises. “Stretching helps muscles become more elastic and gives them even tone,” explains Olga Sargaeva, stretching teacher at Yara Dance Studio. “And for those who lead a sedentary lifestyle, stretching makes it possible to relieve stress in the body, fill the muscles with oxygen and nutrients for their full functioning. Plus, stretching reduces the time interval for muscle recovery.”
By performing stretching exercises, we improve the appearance of the muscles. “Under load (especially strength training), the muscles seem to shorten, and stretching allows you to lengthen them, make them visually smoother, and get rid of excess volume,” says Natalia Polyanskaya, personal trainer, teacher at the YogaMind studio school and author of the set of exercises that we will show today. “Compare, for example, what the muscles of a bodybuilder who rarely bothers to stretch look like, and an aerialist who pays a lot of attention to stretching.”
Stretching is also beneficial for the skeletal system. “As a result of stretching, joints gain greater mobility, which increases flexibility and reduces the risk of salt deposits,” says Irina Troska, fitness director of the World Gym club chain.
Our fitness experts advise completing any workout, be it aerobic or strength training, with static stretching. “Only during such stretching will the muscles be able to relax as much as possible, and you will be able to calm your breathing and return to the normal functioning of the cardiovascular system,” says Olga Sargaeva.
“In addition, such exercises have a calming effect on the nervous system, reduce post-workout stress, and with it appetite,” says Irina Troska.
How to choose stretching exercises? In general, nothing complicated: those aimed at relaxing the muscle groups that are maximally loaded during the lesson are suitable. “This rule is easy to follow if, say, we are talking about a strength lesson. If it was functional training, you need to work out the largest muscle groups - the back, legs and hips, pectorals, says Natalya Polyanskaya. “After most group lessons, it makes sense to stretch the muscles in your back and lower body.”
How to build a lesson
* Finish each workout with a set of movements for a specific body part. Or do everything at once if, for example, you had a functional class or cross-fit class.
* Perform the exercises at a leisurely pace, breathe evenly and deeply. “Don’t hold your breath under any circumstances,” says Irina Troska.
* Concentrate on the sensations in your body. “Hold the positions until even slight tension in the muscle disappears. If this does not happen, it means that you have stretched the muscles too much and you should ease the effort,” advises Irina Troska.
* Perform the exercises sequentially in one approach. Or two, if you really like some of the movements.
To perform the exercises you only need rug.
Stretching: exercises for arm muscles
"Lock"
From the same starting position as in the last exercise, extend your right arm forward parallel to the floor. Bend your elbow and raise your palm to face level. Move your right elbow slightly to the left and wrap your right arm around your left, placing your left palm on your right wrist. Feel the stretch in your upper right arm. Hold this position for 30-60 seconds, then do the exercise on the other side.
Carpal lock
Stand up, place your feet wider than your shoulders, keep your back straight. Place your hands behind your back, join the fingers of both hands into a lock and “turn” it away from you (palms pointing away from the body). Then lean your body down, stretching your arms up. Hold the position for 40-50 seconds and smoothly return to the starting point.
Stretching: exercises for the back muscles
Forward lean
Get down on your knees, sit on your heels, straighten your back. Wrap your arms around your shoulders and gently stretch your upper back to the sides with your palms. Hold this position for 40-120 seconds and return to the original.
Side bend from a sitting position
Stand in front of a high-backed chair with your feet shoulder-width apart (toes turned slightly inward). Grasp the back of the chair with your hands and lean your body forward. Gently stretch your back into one straight line (do not hang your head down - your neck should be straight). Hold the position for 30-60 seconds, then smoothly return to the starting point.
Stretching: exercises for the muscles of the legs and thighs
Bend forward with legs apart
Sit on the floor, straighten your legs and spread them wide to the sides. Pull your socks towards you. Then lean your body forward and rest your palms on the floor (or, if stretching allows, elbows). Feel the stretch in your thigh muscles. Hold this position for 30-60 seconds. If desired, repeat after a minute pause.
Raising the leg from a lying position
Stretching is an important part of any type of exercise. Whether you're an athlete or an office worker, exercise like this will have a positive impact on your health and well-being. Stretching improves your posture, increases your range of motion, and can prevent injury and reduce muscle pain. Below are 15 simple yet highly effective stretches that will help keep you fit and healthy.
1
Technique: Stretch and straighten your neck. Slowly tilt your head to the right, trying to touch your ear to your shoulder. Repeat to the left.
Effect: This exercise allows you to stretch and strengthen all the muscles of the neck.
2
Technique: Keep your back straight, placing the fingers of both hands behind your head. Apply gentle pressure to your head. Try to touch your chin to your chest.
Effect: This exercise also helps to stretch and strengthen all the muscles in the neck.
3
Technique: Stand on your right knee and slowly push it forward. Grab your left leg with your hand behind you, squeezing your gluteal muscles.
Benefit: This exercise is great for stretching your knees and strengthening your hamstrings.
4
Technique: Extend your right arm along your body. Using pressure with your left hand, slowly pull out with your right.
Effect: This movement helps stretch the shoulders and strengthen the neck muscles.
5
Technique: Bend your right knee and place your foot on the floor on the outside of the opposite thigh as close to your pelvis as possible. Place your right hand behind your back and grab your right knee with your left hand. Repeat all movements on the other side.
Effect: This pose helps open the chest and lengthens the muscles of the neck, shoulders, back and hips.
6
Technique: Get into plank pose, then move your left foot towards your hands. You should feel tension in your thighs. Return to plank pose and repeat on your right leg.
Effect: This exercise is ideal for stretching and lengthening the muscles of the thighs and ankles.
7
Technique: Lie on your back, then bend your knees and move them to the right, slowly turning your body in the opposite direction.
Effect: This movement increases mobility in your back, lengthens your spine, and stretches your hips, chest, shoulders, and upper back.
8
Technique: Sit on your heels, extend your arms behind your back and push your hips up and forward. Be careful not to overload your lower back.
Benefit: This pose will help strengthen the internal and external oblique muscles.
9
Execution technique: lie on your back, then bend your knees, smoothly lift your back off the floor and lift it up. Shoulders and feet should remain firmly pressed to the floor.
Effect: These movements stretch the chest and neck muscles, and also lengthen the spine. It also helps calm your nerves and relieve stress.
10
Technique: Lie on your side, supporting your head with your hand. Bend your knee and move it back toward your buttocks.
Effect: These movements help eliminate knee pain.
11
Technique: In a sitting position, smoothly pull your leg towards your chest, while simultaneously rotating your hip and keeping your back straight.
Effect: this allows you to develop your gluteal muscles well.
12
Technique: sit on the floor, stretch your legs in front of you. Bend your torso forward towards your legs and grab your feet with your hands. In this case, you need to keep your back straight and try to reach your stomach to your hips.
Effect: This pose calms the nerves, relieves stress, lengthens the spine, and also works the muscles of the shoulders and hips.
13
Technique: Grab your left ankle with your right hand and try to pull it as close to your buttocks as possible. Keep your back straight.
Effect: This helps to stretch the muscles in the back of the thigh.
14
Technique: Place your hands behind your back and move them back as far as possible. After this, lift your buttocks off your heels and tilt your torso forward, touching your head to the floor.
Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps eliminate headaches and drowsiness.
15
Technique: Place one foot on the floor and the toes of the other on the wall. You should feel tension in your foot as you press your toes against the wall.
Effect: This is a great way to stretch your calf muscles.
Whether you are actively involved in fitness or bodybuilding, you have certainly heard about the importance of stretching. The cool-down should be the final stage of your workout, no matter what, strength or cardio.
Why do you need a cool-down after training?
Why do you need muscle stretching, you ask? – Stretching improves blood flow to muscle tissue and improves joint mobility, allowing you to increase your range of motion while working. In addition, athletic performance improves, since the cool-down reduces the risk of injury and muscle pain after training.
In order for your training results to constantly increase, you must know which muscles you are stretching in a particular exercise and how to perform it correctly. This knowledge allows you to choose the right technique for stretching the target group. This knowledge also helps you pinpoint the problem muscle if you happen to feel pain in any area.
Before using this set of muscle stretching exercises, make sure that you do not have problems with the musculoskeletal system, or better yet, consult a specialist. Never start stretching if the muscles are not warmed up - this risks tissue injury.
Features of the cool-down process
Don't think about how long it takes you to cool down. Focus on your sensations, feel how your muscle tissue lengthens and returns back to its resting state. Each exercise takes on average 5-30 seconds. Try to hold each position for at least 8 seconds. If it’s hard, then choose a time that is convenient for you.
During the post-workout cool-down exercises, you should clearly feel the target muscles. Focus on your breathing and try to perform the movements as easily and as naturally as possible. Any pressure or strain in muscle tissue or joints is a clear sign of incorrect technique.
While working, you should not experience pain, but a feeling of stretching of the muscle fibers is a must. As you exhale, try to increase the range of motion.
Basic equipment: fitness mat, crossbar, support.
We present to your attention a set of muscle stretching exercises:
Exercise No. 1 (neck muscles). This technique is best performed in a sitting position. Focus on your work while avoiding damage to your cervical spine. For additional stretching of the target group, it is enough to apply light pressure with the palm of your hand.
Exercise No. 2 (neck muscles). The technique is performed in a standing position. When bending your head back, make sure that there is no pressure on the cervical spine.
Exercise No. 3 (neck and trapezius muscles). Place your feet together and do a squat, moving your hips back and simultaneously rounding your upper back. Using your hands, gently pull your head forward and touch your chin to your chest.
Exercise No. 4 (latissimus dorsi). The technique is performed on a horizontal bar. Grab the bar with a wide grip and slowly lift your feet off the floor. You should feel a slight feeling of "pulling". This post-workout cool-down exercise is not recommended for those who have lumbar problems.
Exercise No. 5 (pectoral and latissimus dorsi muscles). To work you will need a wall or stand. When bending, the spine should be parallel to the floor. Move your chest down. If you feel tension in the back of your thighs, bend them slightly at the knee.
Exercise No. 6 (pectoral and latissimus dorsi muscles). To work you will need a partner. You should feel a slight “grip” in your chest as you stretch. In this case, sudden movements should be avoided so as not to injure the shoulder girdle.
Exercise No. 7 (rectus and oblique abdominal muscles). This technique of a set of muscle stretching exercises requires good flexibility. Avoid placing strong pressure on the lumbar spine. If you have problems with the cervical spine, do not tilt your head back too much.
Exercise No. 8 (oblique abdominal muscles).
Exercise No. 9 (buttocks and oblique abdominal muscles). This technique is recommended for those who suffer from lumbar pain. For additional stretching of the target group, apply pressure with your hand on the knee, but do not allow discomfort in the lower back area.
Exercise No. 10 (inner thigh). The foot of the working leg rests on the heels, toes pointing up. Slowly stretch first your right leg, then your left leg.
Exercise No. 11 (inner thigh). Without sudden movements, stretch the muscles by lightly pressing your hands on your knees. In this case, the legs should be located as close to the torso as possible. The closer you are, the more effectively you can stretch the inner thigh.
Exercise No. 12 (front surface of the thigh). Place your supporting leg so that you feel the stretch in your thigh. By adducting your working leg, increase the amplitude of the stretch.
Exercise No. 13 (lumbar region and back of the thigh)
-->This technique can be done by experienced athletes and is not recommended for beginners. Starting position, as for lunges, begin to slowly lower down. You should go as low as possible, but make sure there is no overstrain in the muscles.
Exercise #14 (Hamstrings, Hamstrings and Calves). Stretch your fingers towards your feet until you can touch and hold them. If you feel a lot of tension, bend your knees slightly. Keep your back straight at all times.
Exercise No. 15 (soleus and gastrocnemius). You can do the work on a counter or on the edge of a step. You should clearly feel a stretch in your calves.
Cool down principles
There are several principles of stretching after training:
- All movements should be slow, without jerking or tension.
- Give your muscles a gentle stretch and gradually increase it, but only after complete muscle relaxation.
- Do not use force, work in comfortable conditions. You should feel how the tension in the muscle tissue decreases as the static progresses.
- Watch your breathing, it should be slow and natural. If you feel that it is becoming more difficult to breathe, stop.
In the initial stages, do not focus your attention on quickly developing flexibility. First of all, learn how to perform the technique correctly, and flexibility will appear as a result of regular stretching. Now you know exactly why muscle stretching is needed. Good luck!
