Basic stretching table for before and after training

All physical exercises performed, whether in a gym, at home or outdoors, require stretching, especially of the muscles that will be involved in the routine. A complete stretching chart should be part of your daily training; Even without doing physical exercises, stretching benefits the body. Previously we talked about warming up, training and stretching.

Today, specialists recommend warming up ( with stretching for all muscles), training and stretching.

Basic stretching table

If you are one of those people who already have a training routine, it doesn’t hurt to learn about new training and stretching practices; But if you are going to start training, it is best to start progressively, until you are doing exercises three days a week, at least, to improve and increase resistance.

The idea is that each routine includes cardio (jogging, swimming, running, cycling), lifting weights , either for arms, legs and buttocks, strengthening muscles, increasing muscle mass, burning fat , improving physical capacity or whatever the goal is.

6 exercises to stretch before a routine:

1. Stand up straight, stretch one leg and raise it to hip height. Move your foot in and out in the air. Repeat with the opposite leg.

2. Place your foot on the ground, place it on the toe and move it in a circular motion, inwards and outwards. Repeat the exercise with the opposite leg.

3. To stretch the quadriceps , with one hand take the foot on the same side by the instep, bring the heel to the buttock, hold the position for a few seconds. The hand pushes in and the leg pushes out. Repeat the stretch with the opposite leg.

4. Stretch your leg forward, rest your heel, take the tip of your foot with the hand on the same side, stretch and hold for six breaths. Press your heel against the ground, your foot stretched towards the sky and your hand pressing upward. Repeat with the opposite foot.

5. In a squatting position, join your hands and place your elbows inside your knees, pressing outward.

6. Stretch one leg forward and with the back one, once well stretched try to bring the knee to the ground, while bending the leg that is left forward. Maintain the posture with your pelvis contracted and breathing softly. Count to eight and then repeat the stretch with the opposite leg.

Remember that stretching activates the muscles and gets them ready for exercise.

8 exercises to stretch after training:

1. Open your legs, extend your arms to the sides and bring your right arm over your left foot, while raising your left arm backwards, maintaining the position for a few seconds and doing the same with the opposite leg and arm.

2. With your legs open, bend one to the side and straighten the other, and place both hands on the bent knee. Hold the position for a few seconds and repeat the stretch with the opposite leg.

3. You raise your arms towards the sky, lower the left one, cross it behind your back and keep your hand with the palm facing outwards, bend your right arm behind your head and grab the tips of the fingers of both hands making tension. Repeat the stretch in the opposite direction.

4. Stretching one leg forward, grab the pointed foot with the hand on the same side. The heel presses down , you stretch your foot up and your hand presses back. You hold the stretch for a few seconds and repeat it with the opposite foot.

5. With your legs open, stretch your spine towards the sky and bend at the waist (not the spine) until you touch the floor with your hands. Do one touch in front, another in the center and another in the back. Repeat the movement three or four times, then stay with your waist bent for a few seconds, relaxing your back.

6. Repeat the quadriceps stretching routine for both legs.

7. Stretch your body and raise your arms towards the sky while inhaling deeply; As you exhale, bend forward, rounding your spine and placing both hands crossed behind your neck. You stretch, drop your arms, repeat the inhalation and stretching of the spine.

8. You shake your arms and conclude the stretch.

Other useful stretches

Although stretching does not prevent muscle pain caused by an intense exercise routine, it does give elasticity to the muscle and makes it relax more naturally.

Stretching improves the elasticity of the joints and relaxes the muscles .
They improve posture , avoiding muscle pain and tension
They activate circulation and prevent cardiovascular diseases
Contributes to balance and coordination
They keep us more active and with timely reactions in moments of trips, slips, etc.

Hamstring stretches

Sit bone stretches are recommended for those who cycle, although it is best to work hard on this area of the body to avoid injuries, increase power, speed and resistance.

Follow this sit bone stretching routine:

Stand tall, raise one leg and rest it on a firm object, toes pointed (raised upward). Manage to make a right angle with the raised leg and the one left on the ground. Lean your trunk forward and try to touch your leg with your jaw, always keeping your back straight. Repeat the stretch with the opposite leg.
With your feet slightly apart, hip-width apart, lean forward and rest your elbows on a solid object. Knees straight, raise your tail and arch your back to stretch your hamstrings; then you swing your back forward to stretch your calves.

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