Stretching is one of the aspects of fitness that many people conveniently forget. Perhaps you are one of those who are thinking of stretching, which is just a chore for ballerinas and gymnasts. While they are great for both, static stretching can boost your training routines for people at all fitness levels.
Whether it’s sports or personal fitness, whether you’re exercising or not, there’s one thing you can be sure of. Stretching can help you. Static stretching has a myriad of benefits, including: Increased flexibility And it relieves muscle tension. Ultimately, this will allow you to run your workout routines more efficiently.
For the purposes of this article, we’ll focus on some great static stretches and look at their benefits and when you need to do them.
Benefits of static stretching
Static stretching has many benefits that help you get the most out of your workout routine. Some of them are included:
Flexibility is very important if you want to perform better, regardless of your particular workout. Fortunately, static stretching alone gives you all the flexibility you need.
Several studies have shown that static stretching improves flexibility, also known as range of motion (ROM) around the joints.
The specific mechanism by which this occurs is still unknown, but static stretching has been shown to significantly increase muscle and joint flexibility and tissue length. They work together to make your workout more effective.
Stretching is a great service if you want to push the limits of your training without getting hurt. Studies have repeatedly shown that proper stretching before and after a workout can be very helpful in preventing injuries.
Think of it this way:
When stretching, you literally push your joints and muscle fibers to the limit. This increases the stretch tolerance of these muscles and joints over time, allowing you to exercise more rigorously without harming or injuring your body.
Increased blood flow to joints
Another benefit of stretching increases Blood flow – And thus the supply of nutrients – to the joints and muscles of the target area. This makes more nutrients available, improves oxygenation, and removes metabolites, improving the performance of these muscles and joints.
However, for static stretches, the mechanism of action is not that simple. When stretched statically, blood flow (oxygenation of capillaries) temporarily decreases due to pressure on blood vessels.
However, immediately after unstretching, blood flow to these areas is almost double the pre-stretch level.
If you’ve been exercising for a while, you’ve probably discovered that a tough exercise session can leave you fighting painful muscles for days.
Recovery essentially means relieving this pain and returning the muscle fibers to their best condition.
Studies have shown that practicing static stretching after a workout session can help reduce muscle soreness.And while some may argue that this effect is minimal, the fact that stretching helps remains. Reduce recovery time..
Stretching allows the tissue to hydrate better after the induced tension is released, which promotes reduced inflammation and faster repair of such tissue.
Other reasons why you really should incorporate stretch into your workout include:
- Improved relaxation
- Improvement of movement efficiency
- Reduced risk of back pain
- Loss of muscle tension
- Improvement of neuromuscular coordination
- Improving balance Posture recognition
- Freedom from cramps
15 static stretches to enhance your workout
Here are some amazing exercises that will keep your body in top shape and take your training routine to the next level.
1. Neck stretch
Gently place your right arm on the right side of your head and your other arm on your side while standing tall or standing. Gently pull your head toward your right shoulder until you feel a stretch on the left side of your neck. Hold for about 30 seconds before releasing and repeat for the other side.
Many people tend to feel stress and tension in their neck and shoulders. If this is the case, this is one of the best static stretches to use for the release of muscles in this area.
2. Chest stretch
Place your fingers behind your back, near your buttocks, and stand upright. Align your shoulder blades, keep your back straight, and push your arms back until you feel a stretch in your chest. Hold for about 20-30 seconds before releasing.
3. Crossbody shoulder stretch
Stand upright or tall on a chair or mat and extend one arm forward to shoulder height. Grasp the extended arm with the other arm and pull it toward your chest while keeping the extended arm straight. Continue pulling until you feel the shoulder stretch. Press and hold for 30 seconds, then repeat for the other arm.
4. Static stretch of the triceps
Place your arms slightly behind your head, bend your elbows, and lift your arms above your head. Use your right hand to pull your left elbow until you feel your triceps stretch. Hold for about 30 seconds and repeat for the other arm.
Many people know this stretch in PE classes, but it’s really one of the best static stretches for the arm.
5. Stretching the biceps
Bend your knees and lay your feet flat on the floor to sit on the floor. Keep your fingers away from your body and lay your two palms flat on the back floor. While your hands are firmly in place, slowly slide your hips down toward your feet until you feel a stretch of your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.
6. Wrist stretch
While standing straight or sitting tall, point your fingers toward the ceiling and extend your right arm forward to shoulder height. Grab your right finger with your left hand, pull your right hand to bend your wrist, and feel the stretch. Hold this position for about 30 seconds and repeat for the opposite arm.
7. Side stretch
Stand straight with your legs separated by the width of your hips. Take your right arm and bend your side while stretching your head to the left. Continue to bend slowly until you feel the right side stretch. Hold this position for about 30 seconds and repeat for the other side.
The muscles under your side are notorious for being difficult to stretch. This is one of the best static stretches to try consistently to loosen them.
8. Static stretch of the abdomen
Lying on your stomach, with your face facing the ground and your palms facing the floor, as if you were trying to do push-ups. Gently push your upper body off the ground while firmly fixing your pelvis to the floor. This should make your abs feel some stretch. Hold this position for about 30 seconds before releasing.
9. Reclining spine twist
Lying down with your arms outstretched and placed on the floor. Keeping your right leg straight, pull your left knee toward your chest, tilt it to the right, and then slowly drop it onto your extended right leg.
Keep your shoulder blades flat on the ground and you should feel a stretch around your back. Hold for about 30 seconds and repeat on the other side.
10. From knee to chest
Bend your knees and lie on the ground towards the ceiling. Hold your shin and pull your knees toward your chest.This should make you feel your stretch Waist.. Hold for about 30 seconds before releasing. If you want to loosen your back muscles, this is one of the static stretches you can do every day.
11. Hip flexor static stretch
Stand upright in the standard rush position and place your hands on your hips. Step your right foot into the mini-range position so that your knees do not exceed your right toes. Hold for about 30 seconds and repeat on the left side.
12. Figure 4 Stretch
Sit with your knees bent, your feet on the floor, and your back to the ground. With your left knee bent, lift your right leg and cross it over your left thigh. Pull your legs inward toward your abdomen to extend your gluteal muscles deeper. Hold this position for about 30 seconds and repeat with the other leg.
13. Standing Quad Stretch
Keep your posture straight and tall. With your left hand, grab a pole, wall, or something durable to balance. Grasp your right foot with your right hand and pull it up until your heels touch your hips.
While doing this, you should feel the quadriceps stretch as you move your knees closer and push your hips forward. Hold this position for about 30 seconds and repeat on the other side. This is one of the best static stretches for quads.
14. Hamstring stretch
Sit on the floor with your right foot straight forward and your left foot bent. Go forward with your right hand and touch your right toe. This should stretch the right hamstring.
Hold this position for about 30 seconds and repeat for the left leg. If you can’t reach your toes, try holding your shin instead. However, go further with each stretch until you can touch your toes.
15. Calf stretch
Sit on the ground and stretch your right leg straight forward. Gently pull your right toe back with your right hand. This should cause a noticeable stretch in the calf.
Hold this position for about 30 seconds and repeat for your left foot. If you can’t reach your toes, use a rope or towel to pull your toes inward.
Bonus: Stretch with a resistance band
Resistance bands offer unique benefits from free weights and bring tension to the overall movement.Get it for free 30-day resistance band full workout challenge, Try stretching with a resistance band.
When should I do a static stretch?
Static stretching is best done at the right time. Over the years, studies have shown that static stretching gives best results when done after a workout or on a break, but one of the warm-up routines before an explosive workout session. Not as a department.
This is for static stretching cool down It affects each muscle group and is more effective when done after the muscles have already warmed up.
This does not mean that you should not perform a static stretch before you work out, but do it carefully. Dynamic stretching with more movement is generally recommended for warming up as it helps the body prepare for previous work.
Lifting weights and running is not the only way to carve out your dream body. To get the most out of your training, you need to keep your body “elastic.” This is the point of static stretching.
Starting today, try to incorporate these static stretching exercises into your routine. You’ll soon see that it recovers faster and improves performance than ever before.
Other stretch tips
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