Recovery for muscles. How to stretch properly after a workout

Stretching is an extremely important part of the training process that makes it more effective and safer. Lack of stretching in your sporting endeavors can lead to discomfort and even injury. If you make stretching a mandatory ritual and perform it after your main workout, you may notice how your performance in sports improves.

Why is it important to stretch your muscles?

No matter what type of exercise you favor, make it a habit to stretch your muscles regularly after your workout. There are several reasons for this.

• Stretching improves muscle elasticity and joint mobility. This helps speed up recovery from exertion and reduces the risk of injury.
• Stretching improves blood circulation. This reduces crepaturia – muscle soreness after physical activity. Also with the help of stretching you can reduce the recovery time of muscles and joints.
• By performing a set of stretching exercises as the final stage of your workout, you restore blood pressure and lower your heart rate. This allows you to smoothly return to your normal rhythm of life.
• Stretching promotes the production of endorphins, provides a sense of calm and satisfaction.

The basic rules of stretching after training

Stretching, like any other physical activity, has its own features and rules. It is important to learn them before you start exercising.

Observe regularity

It is important to perform stretching exercises after each workout for 5-10 minutes to reduce muscle tension. At least once a week, you should do a longer stretching exercise for all muscles for 20-30 minutes.

Favor statics

Stretching after sports should be static. You should avoid “springy” movements and strong pressure on the working muscle. This does not apply to workouts that include only stretching.

Do not exclude massage from your workout plan

It should be remembered that despite the fact that stretching has a beneficial effect on your muscles – it is not a replacement for massage. That’s why it is recommended to use a massage roller during regular workouts.

Breathe deeply

Deep breathing promotes better muscle stretching, blood circulation, relaxation and helps to avoid injuries. Inhale with a full chest and stretch on the exhale.

Stretch to the best of your ability

If a movement is painful and impossible to perform, don’t try to do it perfectly here and now. Perform exercises smoothly, do not rush. Over time, your muscles will get used to regular stretching and it will become easier to exercise.

Watch your posture

Do not round your back when bending to your feet. Try to reach for your hips with your belly. If you can’t do it, ask someone to help you and put a little pressure on your lower back. Otherwise, there is a risk of harming the spine.

A set of stretching exercises for busy people

This workout will take you a maximum of five minutes. It is ideal for those who are in a hurry, but do not want to exercise to the detriment of their own body. For some of the exercises you will need a wall, chair or any other support. Each exercise should be performed for 15 seconds.

Standing body rotations

Začetni položaj: feet shoulder width apart, arms folded in front of you at chest level.

Smoothly turn the body first to the left, then to the right. Repeat the movements until the end of the exercise.

Lunges with arm extension

Začetni položaj: standing, feet shoulder width apart.

Lunge forward with the right leg. Make sure that the left leg behind you remains straight. With your left hand, put your right hand around your right arm just above the elbow and pull it toward your left shoulder. While doing this exercise, you can “spring” in your legs, but a little to stretch the thigh surface. Repeat the same movements with the opposite leg and arm.

Backward arm at the wall

Začetni položaj: standing sideways to the wall.

Place your left palm on the surface of the wall and gently turn to the right to stand with your back to the fulcrum. The palm should remain in place, keeping the arm straight.

The full complex of exercises can be seen in the video.

A set of exercises for the development of balance

Another option for a short stretch after sports. To perform these exercises, you will need the ability to keep your balance.

Body tilts to the feet

Začetni položaj: standing, feet slightly wider than shoulder width.

Slowly bend your body so that if possible you touch the floor with your palms. Stay in this position for 5-10 seconds, and then slowly return to the starting position.

For convenience, you can put your hands around your ankle and lightly help yourself to stretch.

Squats on one leg

Začetni položaj: standing, bend one leg at the knee and place it on the other so that the foot is just above the knee. Keep your hands locked in front of your chest.

Slowly squat down on one leg while using your hands to help keep your balance. Keep your back straight. If you are a beginner, you can lean against a wall or any other support. Repeat the same movements while standing on the other leg.

Side bends with outstretched arm

Začetni položaj: standing, feet shoulder width apart.

Raise your left arm above your head, reach up a little and then bend your body to the right. Use your hand to help yourself stretch in the right direction. Try to feel the stretching of the cortical muscles. Return to the starting position and perform the same movements, leaning to the other side.

The full complex of exercises can be seen in the video clip.

Complex for relaxing muscles

These exercises will help you relax the clogged muscles and relieve your body of tension after a workout.

Turns and tilts of the head

Začetni položaj: standing, feet shoulder width apart.

Perform smooth head turns to the right and left. Feel how your neck muscles are stretching. Then move on to head tilts in the same directions, as well as forward and backward.

When bending, you can create additional pressure for stretching. For example, place your left palm next to your right ear. As you bend to the right, press your hand lightly on your head.

Arms folding and withdrawal

Začetni položaj: standing, arms raised at shoulder level.

Take both arms back as far as possible and bring the shoulder blades together. Then, without lowering or bending your arms, bring them together in front of your chest. Repeat these movements.

Shoulder rotations

Začetni položaj: standing, feet shoulder-width apart, arms stretched down along the torso.

Slowly rotate your body with shoulder movements first to the left, then to the right. Try to feel the trapezius, neck and back muscles stretching.

The full set of exercises can be seen in the video clip.