Stretching is a fundamental technique, which, in addition to improve your mobility and your flexibility, prepares the muscles for the practice of any sport; of course, one of the fundamental aspects of stretching is the decreased risk of injury.
Stretching is a part of the warm-up because it prepares the body for the effort of exercise and once the training is finished, it is predisposed to a better rest and better assimilation.
Some consider stretching as a complement to the preparation, but they are also a fundamental part of training, especially after running or practicing any sport. Not stretching causes a huge muscular imbalance that, in the medium term, can cause an injury.
Everyone can learn to stretch their muscles, without age conditioning or flexibility. You do not need to be physically fit or have certain athletic qualities.
Below we will discuss the most common stretches. We add that we do not recommend these exercises if you have had recent trauma or injury to muscles or joints, in these cases it is best that you do stretching or tell you what the dynamics to follow it a physiotherapist .
Biceps stretch: Extend both arms back and down. For the position to be fixed, we can lean on a wall.
Triceps stretch: Raise the left arm up and bend the elbow. The left hand should touch the center of the back. With the other hand holds the elbow of the arm that is stretching. The exercise is then repeated with the other arm.
Quadriceps stretch: Standing, take the right instep with the right hand and pull it forward so that the heel almost touches the buttock. Repeat with left leg.
Calf stretch: Stand on the edge of a step with one of the two beads protruding outward. Stretch down the hanging talon for 15 to 20 seconds. Then do the same with the other.
Abdominal Stretch: Lie face down with both arms, back arching the spine. The legs should be extended.
Adductor stretch: Sit on the floor clasping soles of the feet and elbows on legs, straining down, keeping the back straight.
Dorsal stretch: stand in front of a wall and down the trunk until it is perpendicular to the legs (90 degrees). Stretch arms forward so head and neck line up with back. Lean against the wall to maintain posture.
As the last tips we recommend the following:
What to do?
Perform warm-up and stretching with calm.
Keep the muscle stretched for 20 or 30 seconds and repeat each exercise three times. It’s the best way to get optimum performance.
After the race, it is essential to re-stretch and not to stop in the dry.
What not to do?
Start running with intensity without having previously heated and stretched.
Stretch your muscles in cold. We must move a little so that the blood flows through the muscle.
Stretch until you feel pain. The goal is to relax the muscles, not cause us harm.
Do not overdo it with the heating: 10 or 15 minutes are sufficient. It does not make sense to run out before you start the routine