Stretching is an activity that should be done both at the beginning and end of an intense workout. It stretches the muscles and helps achieve greater flexibility in different parts of the body.
Generally, stretching is done before warming up and after different types of exercise. As you stretch, your muscles release tension, relax, and tighten to prepare for physical activity. At the same time, it reduces muscle tension and helps the body return to a resting state after training.
Stretching prevents injuries and helps reduce them when already present. These are easy routines that anyone can do, even if they’re 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, involve standing with legs apart while inhaling and exhaling as you raise and lower your arms. Another exercise is sitting with your legs raised. Raise your right leg, 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 stretch involves sitting on the floor or another surface and raising your arms as high as you can. 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 it toward the ground, hold, 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.
- Standing, grab your right leg bent behind you. Hold this position for about 10 seconds and repeat with the left leg. You should maintain balance without leaning on a wall or surface.
- To strengthen the abdominals, lie face down on a mat and slowly lift your torso. Repeat the stretch several times.
Remember, there are many stretches, and at first, it is recommended to do them under the supervision of a professional to ensure they are done correctly.
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