Many fall into the mistake of not doing post-workout stretching exercises. Not only is this not good for the muscles, it can also lead to injuries and other long-term problems, which we will later complain about.
Let’s see why it is so important to finish our exercise program with a post-workout stretching session.
Why post workout stretching exercises are important
While many don’t believe it, or don’t want to believe it, stretching is as important as or more than exercise and rest after it. It must be an integral part of every workout and these are the reasons:
- Reduces muscle tension. Muscles are like motorized machines that charge energy when stretching and discharge it when relaxing. When they are full of energy they are more exposed to tears or injuries. Stretching causes them to relax and release the accumulated energy.
- Increase range of motion. When the muscles relax while remaining tense to relax them, a force is generated that forces them to go beyond what they could reach in the relaxation phase. This allows for a greater range of motion, making subsequent workouts easier.
- Improve circulation.
- Avoid muscle fatigue. Stretching helps the body return to its natural state, thus avoiding fatigue and fatigue from overtraining.
Post workout exercise program
Not everyone knows what is the most appropriate way to perform stretching exercises correctly. To dispel any doubts, we have created an exercise routine, to be practiced to enjoy all the benefits we have just mentioned.
Legs and hamstrings
Bend one leg inward while stretching the other outward. Take the toe of the foot with the hand corresponding to the extended leg. Hold for 20 to 30 seconds and repeat with the other leg.
This type of stretching is as simple as doing a lunge. Take a mat and put your knees on it. Position one of your legs forward as if trying to lift yourself up and make sure that the knee of the rear leg is not touching the floor.
While holding this position, push the leg forward, so that you feel a tension in the back leg, and therefore the tension of the muscle. Hold for 20 to 30 seconds and repeat with the opposite leg.
The abdominals are one of the most important areas to stretch, as a sore or crossed muscle could hinder our daily activities. To properly stretch the area, lie down on a mat, place your hands on the floor and lift your abdomen and pelvis, supporting yourself with your arms. Maintain the position for 30 seconds.
Standing, bend one leg and bring the other to the thigh of the bent leg while gripping the toe for balance. Get into a squatting position; the more you lower yourself, the more you stretch your gluteus.
Chest and shoulders
Put your hands behind your back and weave them together. Stretch your arms as far as possible while keeping your back and legs straight and your buttocks turned slightly outward. Maintain this position for 30 seconds as well.
Assume the squat position and stretch one of your legs forward, while keeping it under tension for as long as you can. Do the same with the other leg.
Stretching for the arms
If you have done an intense workout for the arms, put them behind your back; Clasp your hands, bend and lift them up behind your back, while applying force with your hands to stretch them to the maximum. Maintain the position for about 30 seconds.
These are some of the exercises we wanted to include in our post workout stretching program. Put them into practice and see how your stamina and flexibility improve.