Stretching as part of sports training involves putting muscles under tensile stress to achieve improved mobility and flexibility. Including the associated sports technical as well as conditional optimization. In addition, it contributes to the reduction of the risk of injury, a positive influence on the recovery, the muscles shortened by fatigue and also a positive psychological influence.
In addition, stretching is used to reduce muscular imbalances and correct pathological problems caused by muscle shortening, as well as to speed up recovery after injury. 30 min for flexibility, ideal as a cool down after a strengthening session.
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Full-Body Stretching Exercises for Enhanced Recovery
by John Harris Fitness
After completing an intense workout where you pushed your limits, it's common to head for a quick shower and then leave the gym. While most people prioritize a good warm-up, the equally important cool-down is often neglected. Proper stretching after exercise enhances and speeds up recovery, making it an essential part of your training routine. Our four effective and efficient stretching exercises will show you that stretching can be both quick and effective.
When is Stretching Beneficial?
Stretching is not a one-size-fits-all solution and is not always appropriate. For instance, avoid stretching if you have muscle soreness or a strain. However, it is highly effective in improving joint mobility and preventing tension and imbalances.
Static vs. Dynamic Stretching
There are various methods to stretch your body. Static stretching involves holding a position for 20-30 seconds before moving to the next one. Perform static stretches only when your muscles are already warm, ideally after your workout. This method enhances flexibility, which is crucial for activities like dance, martial arts, or gymnastics.
Dynamic stretching involves stretching while in motion, simultaneously engaging your muscles. Perform swinging movements, repeatedly reaching your maximum stretch. However, avoid excessive force as it could lead to injury. Dynamic stretching can be incorporated anytime during your training, even in between exercises, to alleviate cramps. It is particularly suitable for strength athletes, as well as soccer players and track and field athletes.
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4 Multifunctional Full-Body Stretching Exercises
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Seated Straddle Stretch: Sit in a straddle position with legs spread as wide as possible to feel the stretch. Gradually lean forward with your arms and upper body until you can place your upper body on the ground. Additionally, pull your upper body sideways toward your legs. This stretch targets multiple areas simultaneously: legs, hip muscles, back, and obliques.
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Lunge (Static): The lunge is a versatile exercise for leg flexibility. Deepen the lunge and either support your arms on the ground or lean forward while bracing against a wall. Then, lower the heel of your back leg toward the ground, stretching the calf. In the lunge position, shift your hips forward to stretch your hip flexor.
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Leg Raises (Dynamic): This exercise doubles as a warm-up for your cardio workout and improves balance. Stand on one leg and bring the other leg close to your body, bent at the knee, using your arms. Alternate legs in a dynamic motion. You can also add slight movements or rotations to the raised leg, engaging the stabilizing muscles of the standing leg.
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Arm Circles (Dynamic): Incorporate arm circles into your warm-up routine. Experiment with different directions – forward, backward, parallel, and opposite – to engage your brain as well. Maintain a stable stance, relax your neck, and keep your shoulders free. Large arm circles increase shoulder flexibility.
Conclusion
Remember that stretching should complement your workout routine. Prioritize stretching when your muscles are warm and flexible. Utilize these four comprehensive stretching exercises to enhance your recovery and overall flexibility. Follow John Harris Fitness's advice and maintain a balanced approach to your training.
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