Stretching is an activity that should be done both at the beginning and at the end of an intensive workout. It stretches the muscles and allows greater flexibility in different parts of the body.
It is usually done before warming up and after various types of exercise. As you stretch, your muscles release tension, relax, and tighten up to begin physical activity. At the same time, they reduce muscle tension and help the body return to a resting state after training.
Stretching prevents injuries and reduces them if you already have them. These are simple routines that anyone can do, even if they are not used to sports. Stretching time is short and quick, just 5 to 10 minutes before and after physical activity. It also improves blood flow and oxygenation to the muscles.
Stretching Exercises
- The simplest stretches, for example, start by standing with legs apart while you inhale and exhale as you raise and lower your arms. Another exercise is sitting with legs raised. Lift your right leg while holding the outer part with one hand and the ankle with the other. Hold this position for a few seconds and pull the leg toward your chest. Repeat with the other leg.
- Another stretching exercise involves sitting on the floor or anywhere else and raising your arms as high as possible. Stay upright and repeat this movement several times.
- Lying on the floor, place your hands under your head and bend your knees. Then lift one leg and place it over the other, push toward the floor, hold the position, and repeat the stretch with the other leg.
- Place your hands clasped behind your neck while your knees are bent. Contract your glutes and abdominal muscles simultaneously.
- While standing, grab your right leg bent backward. Hold this position for about 10 seconds and repeat with the left leg. You should maintain your balance without leaning on a wall or surface.
- To keep the abdominals strong, lie face down on a mat and slowly lift your torso. Repeat the stretch several times.
- There are many stretching exercises and it is recommended to start under the supervision of a professional to ensure you are doing them correctly.
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