What is the difference between warm-ups and stretching. How long should a warm-up routine last. Why are cool-downs beneficial after exercise. How does stretching improve overall flexibility and range of motion. When is the best time to incorporate stretching into your workout routine.
The Importance of Warm-Ups in Your Exercise Routine
Warm-ups are a crucial component of any exercise regimen, designed to prepare your body for the physical demands of your workout. Unlike stretching, which aims to improve flexibility, warm-ups serve to gradually increase your body temperature and loosen up your muscles. This preparation helps to enhance performance and reduce the risk of injury during your main workout session.
A proper warm-up routine typically lasts between 2-5 minutes, depending on the intensity of your planned workout and environmental factors such as temperature. In colder weather, your body may require a longer warm-up period to achieve optimal readiness.
Key Benefits of Warm-Ups:
- Increased blood flow to muscles
- Improved muscle elasticity
- Enhanced range of motion
- Reduced risk of injury
- Improved mental preparedness for exercise
Tailoring Your Warm-Up to Your Workout
To maximize the effectiveness of your warm-up, it’s essential to choose exercises that target the specific muscle groups you’ll be engaging during your main workout. This approach ensures that your body is adequately prepared for the challenges ahead.
Warm-Up Examples for Different Activities:
- Running: Light jogging or brisk walking
- Martial arts: Gentle kicks and punches
- Bodyweight workouts: Basic rotations of the neck, arms, torso, and legs
- Weight lifting: Light lifts with minimal weight
For time-efficient workouts, particularly those involving bodyweight exercises, you can incorporate your warm-up into the first set of your routine. Simply perform the initial set at a slower pace with reduced intensity, allowing your body to gradually acclimate to the movements.
The Role of Cool-Downs in Post-Workout Recovery
While not as critical as warm-ups, cool-downs play a valuable role in helping your body transition from high-intensity exercise back to a resting state. Cool-downs can take various forms, including light jogging, walking, yoga, or meditation. The primary goal is to gradually lower your heart rate and body temperature while promoting relaxation and recovery.
Benefits of Incorporating Cool-Downs:
- Gradual reduction in heart rate
- Improved blood circulation
- Decreased muscle soreness
- Enhanced relaxation and mental recovery
Understanding the Difference Between Warm-Ups and Stretching
While both warm-ups and stretching contribute to overall fitness and injury prevention, they serve distinct purposes and should be performed at different times during your workout routine.
Warm-Ups:
- Dynamic movements
- Performed before the main workout
- Focus on increasing body temperature and blood flow
- Prepare muscles for activity
Stretching:
- Static or dynamic movements
- Typically performed after the main workout
- Focus on improving flexibility and range of motion
- Help muscles recover and reduce post-workout soreness
The Science Behind Effective Stretching
Stretching is most beneficial when performed after your main workout, when your muscles are thoroughly warmed up and in a state of high plasticity. This increased plasticity allows for greater flexibility gains and improved range of motion.
Regular stretching can lead to long-term improvements in flexibility, which is crucial for various athletic activities and general well-being. Enhanced flexibility contributes to better overall performance by allowing muscles to work more efficiently through their full range of motion.
Key Benefits of Post-Workout Stretching:
- Increased flexibility and range of motion
- Reduced muscle tension and soreness
- Improved posture and body awareness
- Enhanced recovery and relaxation
7 Dynamic Warm-Up Exercises for Optimal Performance
Incorporating a variety of dynamic warm-up exercises can help prepare your body for physical activity while targeting different muscle groups. Here are seven effective warm-up exercises to consider:
- Arm circles: Rotate your arms forward and backward in large circular motions
- Leg swings: Hold onto a wall for balance and swing each leg forward and back
- Torso twists: Stand with feet shoulder-width apart and rotate your upper body from side to side
- High knees: Jog in place while lifting your knees high towards your chest
- Butt kicks: Jog in place while kicking your heels towards your buttocks
- Jumping jacks: Perform traditional jumping jacks to engage multiple muscle groups
- Walking lunges: Take large steps forward, lowering your back knee towards the ground
Perform each exercise for 30 seconds to one minute, depending on your fitness level and available time. Remember to start slowly and gradually increase the intensity as your body warms up.
Adapting Your Warm-Up Routine to Different Environments
The environment in which you exercise can significantly impact the effectiveness of your warm-up routine. Factors such as temperature, humidity, and altitude can all influence how your body responds to physical activity.
Cold Weather Considerations:
- Longer warm-up duration may be necessary
- Focus on gradually increasing core body temperature
- Pay extra attention to warming up extremities
- Consider indoor warm-up options if possible
Hot Weather Adaptations:
- Shorter warm-up duration may be sufficient
- Emphasize proper hydration before and during warm-up
- Be mindful of overheating and adjust intensity accordingly
- Seek shaded areas for outdoor warm-ups
Many professional athletes strategically choose training locations with optimal climate conditions to maximize their performance year-round. This approach, often referred to as “chasing the sun,” allows athletes to maintain consistent training environments and reduce the need for significant warm-up adaptations.
Incorporating Flexibility Training into Your Fitness Routine
While natural flexibility varies from person to person, everyone can improve their flexibility through consistent practice and proper technique. Incorporating regular stretching and flexibility exercises into your fitness routine can yield numerous benefits for both athletic performance and overall well-being.
Tips for Effective Flexibility Training:
- Prioritize post-workout stretching when muscles are warm and pliable
- Hold static stretches for 15-30 seconds, gradually increasing duration as flexibility improves
- Focus on major muscle groups, including hamstrings, quadriceps, calves, and upper body
- Incorporate dynamic stretching exercises to improve functional flexibility
- Practice proper breathing techniques to enhance relaxation and stretch effectiveness
Improved flexibility can lead to better posture, reduced risk of injury, and enhanced athletic performance across various disciplines. Whether you’re a competitive athlete or simply looking to improve your overall fitness, dedicating time to flexibility training can yield significant long-term benefits.
The Connection Between Flexibility and Athletic Performance
Flexibility plays a crucial role in athletic performance across a wide range of sports and physical activities. When muscles are tight and restricted, they can work against each other during complex movements, leading to decreased efficiency and power output.
How Flexibility Enhances Performance:
- Improved range of motion allows for more efficient movement patterns
- Reduced muscle tension leads to better energy utilization during activities
- Enhanced flexibility can contribute to improved technique and form
- Greater flexibility may help prevent injuries by reducing muscle strain
Whether you’re a boxer requiring quick, explosive movements or a ballet dancer seeking graceful, extended lines, optimal flexibility allows your muscles to work in harmony. This synergy enables you to channel more energy into the intended movement, rather than wasting effort overcoming muscular restrictions.
Sports-Specific Flexibility Benefits:
- Martial arts: Improved kick height and striking range
- Gymnastics: Enhanced ability to perform complex body positions and movements
- Swimming: Increased stroke length and efficiency
- Team sports: Better agility and change of direction capabilities
By incorporating regular flexibility training into your fitness routine, you can work towards unlocking your full athletic potential and enjoying improved performance across various physical activities.
Creating a Comprehensive Warm-Up and Cool-Down Routine
Developing a well-rounded warm-up and cool-down routine is essential for maximizing the benefits of your workout while minimizing the risk of injury. By combining dynamic warm-up exercises, targeted stretching, and proper cool-down techniques, you can create a comprehensive approach to pre- and post-workout preparation.
Sample Warm-Up Routine (5-10 minutes):
- Light cardio (2-3 minutes): Jogging in place, jumping jacks, or brisk walking
- Dynamic stretching (2-3 minutes): Arm circles, leg swings, torso twists
- Sport-specific movements (1-2 minutes): Mimicking the actions of your planned workout
- Gradually increasing intensity (1-2 minutes): Transitioning into your main workout
Sample Cool-Down Routine (5-10 minutes):
- Gradual decrease in intensity (2-3 minutes): Slowing down your workout pace
- Light cardio (2-3 minutes): Walking or slow jogging to lower heart rate
- Static stretching (3-5 minutes): Focusing on major muscle groups used during the workout
- Relaxation techniques (1-2 minutes): Deep breathing or brief meditation
Remember to adjust the duration and intensity of your warm-up and cool-down routines based on factors such as your fitness level, the type of workout you’re performing, and environmental conditions. Consistency in implementing these routines can lead to improved performance, reduced soreness, and a more enjoyable overall exercise experience.
Addressing Common Misconceptions About Warm-Ups and Stretching
Despite the wealth of information available on proper exercise techniques, several misconceptions persist regarding warm-ups and stretching. Addressing these misunderstandings can help you develop a more effective and safe approach to your fitness routine.
Myth 1: Static stretching before a workout improves performance
Contrary to popular belief, static stretching before exercise may actually decrease performance and increase the risk of injury. Dynamic warm-ups are more effective for preparing your body for physical activity.
Myth 2: Warm-ups are only necessary for intense workouts
Even light to moderate exercise can benefit from a proper warm-up. Warming up helps prepare your body and mind for any level of physical activity, reducing the risk of injury and improving overall performance.
Myth 3: Stretching prevents all types of injuries
While stretching can help improve flexibility and reduce the risk of certain injuries, it’s not a guaranteed safeguard against all types of exercise-related injuries. A comprehensive approach to injury prevention should include proper warm-ups, cool-downs, and targeted strength training.
Myth 4: You should always stretch to the point of discomfort
Stretching should be challenging but not painful. Pushing yourself too far can lead to muscle strains or other injuries. Focus on gradual improvements in flexibility rather than forcing extreme stretches.
Myth 5: Cool-downs are unnecessary
While not as critical as warm-ups, cool-downs play an important role in recovery and can help reduce post-exercise soreness. Incorporating a brief cool-down routine can contribute to overall exercise effectiveness and long-term fitness success.
By understanding and dispelling these common misconceptions, you can make more informed decisions about how to structure your warm-up, workout, and cool-down routines for optimal results and safety.
Warmup & Stretching
To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear.
The difference between warm-ups and stretching
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.
Timing: We start with a warmup and then we finish our training session with a cool-down and some stretching.
Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra – we can do it, we should do it but not doing it will not cause any issues, most times. It is highly recommended nonetheless.
Important difference: warm-ups should always be dynamic, always use active exercises (e.g., hops, rotations, chest expansions) to get our bodies ready. We need to get the blood flowing, especially during colder seasons. Our bodies benefit from stretches after we have already worked out – our muscles are more susceptible to them allowing us to stretch further and hold the stretches longer.
Warm-Ups
Most warmups don’t take very long, just two-three minutes, five minutes tops. To benefit us the most a warm-up should work the same muscles we will be engaging during the main workout – they should include lighter exercises or a toned down version of the training ahead.
Examples
- If you are a runner, your best warm-up is a light jog.
- If you are doing martial arts training a warm-up should also include a few light kicks and punches.
- If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood flowing.
- If you are about to lift weights, do a few lifts with very light weights.
Tip: If you are short on time and you are doing a bodyweight workout, you can forgo a specific warm-up and do the first set of the circuit moving at a slower pace, jumping lower and moving slower in general turning the first set into a warm-up.
The temperature of when and where you workout plays a difference. In winter our body keeps most of the blood flow away from our extremities so warming up will take longer. In summer with higher ambient temperatures, the body is already half-warmed up and our muscles are loose. Many Olympic athletes tend to ‘chase the sun’ for that reason training in Australia and California so they spend all year in a summer environment.
Here is a selection of ready warm-ups:
Cool-Downs
Cool downs are a natural end to any session but it doesn’t have to be stretching at all. It can be anything from yoga to meditation to a jog or a walk. Cool-downs are designed to get us back into normal pace gradually and give us time to recover. Unlike warm-ups they are not absolutely necessary but they do help.
Although cool-downs don’t have to include stretching, it is the smart thing to do. You benefit the most from stretching exercises when you have already exercised for a prolonged period of time – that’s when your muscles are ready for it the most.
Stretching
Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond.
The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest. When muscles are really well warmed up they exhibit a high degree of plasticity. That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility.
This is the reason why everyone should stretch: range of movement. Whether you are a boxer or a ballet dancer your sport will necessitate your muscles performing by working through a range of motion. Muscles that are tight and constricted tend to work against each other to perform the move. That means that energy which should be used in the move itself is actually soaked up by fighting against the muscles themselves and the supporting muscle groups. This leeches away power.
To browse our stretching routines collection go to Workouts’ page and select the filter “Stretching”.
Warm-Up & Stretching Exercises, WakeMed Health & Hospitals, Raleigh & Wake County, NC
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Prepare your muscles and joints for activity by warming-up and stretching before you play. A warm-up routine increases blood-flow; raises the body’s temperature; and improves balance, flexibility and coordination, so you can play at your peak while avoiding injury.
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Dynamic Warm-Up Exercises
Designed specifically for soccer athletes, warm-up with these exercises from WakeMed’s SportFit Soccer Program. Be sure to use proper technique, posture and knee control. Don’t bounce or jerk when you stretch. Gently stretch to a point of tenstion, not pain. Hold stretches for 30 seconds, and repeat three to five times.
Select each item to expand the information.
Forward Jog
Slowly jog across the width of the field (touchline to touchline) using proper running technique, posture, and knee control. Repeat for two widths of the field.
Backward Jog
Slowly jog backward across the width of the field (touchline to touchline) using proper running technique, posture, and knee control. Repeat for two widths of the field.
Side-Step
Slowly side-step across the width of the field using proper technique, posture, and knee control. Repeat for half the width of the field leading with the right leg, then half the width leading with the left.
High Knees
Slowly jog across the width of the field while bringing your knees upward toward your chest as you jog. Be sure to use proper technique, posture, and knee control.
High Heels
Slowly jog across the width of the field (touchline to touchline) while raising your heels off of the ground. Be sure to use proper technique, posture, and knee control.
Braiding
Slowly jog sideways across the width of the field while crossing your feet step-over-step. Be sure to use proper technique, posture, and knee control.
Stretching Exercises
Select each item to expand the information.
Neck Circles
Slowly rotate your head in a circular motion. After 10 repetitions, repeat in the opposite direction.
Quadriceps Stretch
Stand and reach back with your right arm and grab your right ankle. Bring your heel toward your gluteal muscle while maintaining an upright stand. Hold and repeat on opposite leg.
Spread Eagle Stretch
Start in a sitting position, with legs spread. Slowly lower yourself to the center with a straight back. Hold. Now reach toward your right leg with both hands and hold. Repeat on the opposite side.
Trunk Rotation / Piriformis Stretch
Start in a sitting position. Cross your bent leg over your other straight leg. Take the opposite arm of your crossed leg and fix your knee with your elbow. Turn your trunk away from your knee toward the opposite shoulder while pushing your knee with the elbow. Hold and repeat on the opposite side.
Calf Stretch
Start in a step position, your back leg straight and your arms propped on your thigh. Push the heel of your back leg toward the floor until you feel a stretch in your calf. The wider you step the more you stretch. Hold and repeat with opposite leg.
Hip Flexor Stretch
Lunge forward leading with your right leg. Drop your left leg to the ground. Place your hands on your right thigh and lean forward with your hips. Hold and then repeat with opposite leg.
Butterfly Stretch
Your legs should be bent and spread apart, so the bottoms of your feet are touching each other. Push your knees down with your arms until you feel a stretch in your inner thigh. Hold.
Also known as a “hurdler-stretch,” start in a seated position with one leg straight in front and the other bent towards the inside. Bend forward from the waste to touch your toes with your fingers. Keep your back straight and your head and neck in good position. Hold for 30 seconds and repeat by switching legs.
Hamstring Stretch
Start in a seated position with one leg straight in front of you and the other bent toward the inside leg. Bend forward from the waste to touch your toes with your fingers. Keep your back straight and your head and neck in good position. Hold for 30 seconds and repeat by switching legs.
IT Band Stretch
On your back, bend your knees and cross one leg over the other so you ankle balances on the opposite knee. Place your hands behind your bent leg and push it toward your chest. Flex at the hip to provide a good stretch. Hold for 30 seconds and repeat by switching legs.
Warm-up before splits stretching: exercises + plan
Warm-up before splits is a mandatory element of training that precedes stretching. By warming up before splits, you prepare your muscles for a big load and minimize the risk of injury. In addition, a warm body lends itself better to stretching, muscles and ligaments become more pliable, which means that it will be much easier to pull on the twine.
Be sure to complete the set of exercises described below before stretching with a twine to stretch the whole body and prepare it for the load.
It is necessary for every athlete to properly warm up before stretching into splits, regardless of the current level of professional training. Especially warming up should not be neglected by people who are just starting to practice this type of physical activity. Twine is a traumatic element, the implementation of which must be approached gradually. The following workout will help you accelerate your own stretching progress.
If you are stretching for the splits in the morning, we recommend increasing the duration of each exercise in order to warm up as much as possible before training the splits.
For twine, be sure to check out: 50 EXERCISES FOR LONGITUDINAL AND TRANSVERSAL TWINE.
1. Walking in place
Let’s start with a familiar exercise, the essence of which is to alternately raise the knees. For a better understanding of the technique, imagine that you are marching in place. Raising the knee should be carried out to the level of the abdomen for an accentuated load on the hips and effective warming up of the whole body. Inhale for 2 steps, and exhale for 2 more. This breathing technique will help to avoid tingling sensations in the side. The warm-up element before the twine helps to thoroughly warm up the quadriceps, tone the cardiovascular system and thereby stimulate blood circulation.
How many to do: 30-40 steps.
2. Pelvic Rotation
Spread your legs slightly wider than your shoulders, and fix your palms on the belt. Keep your back straight and straighten your shoulders. After that, begin to rotate the pelvis to the right side, trying to describe a wide circle. Make sure that only the pelvis moves, avoiding rotation of the whole body. Move at an average pace and take your time to avoid unnecessary stress on the lower back. Don’t forget to repeat on the other side. The element helps to warm up before stretching for a twine by involving the muscles of the back, buttocks and thighs in dynamic work.
How many to do: 8-10 rotations in one direction, then 8-10 rotations in the other direction.
3. Standing Hip Rotation
Lock your legs close together, straighten your back and shoulders, and place your palms on your belt. Direct your gaze in front of you. Shift your body weight onto your left leg, then raise your right knee to the level of your lower abdomen. Next, take it to the side, keeping the thigh parallel to the floor. Then put your foot back. The next movement is accompanied by a change of sides, so now we transfer the weight of the body to the right leg and work with the left knee. Try to make the rotation deeper and take your time. The exercise helps to gently stretch the adductor muscles and warm up the hip joints, which is especially important when working on the twine.
How much to do: 8-10 rotations per leg.
4. Quad Stretch
Keep your legs close together. Bend your right leg so that the calf is pressed against the back of the thigh. Grasp the foot with your right hand and gently increase the pressure, feeling a moderate stretch in the quadriceps area. Hold this position for a couple of seconds, then slowly lower your lower leg back. We do the next repetition with the left lower leg, observing a similar technique. The warm-up element before the twine prepares the quadriceps for the upcoming loads, warms them up and makes them more elastic.
How many to do: 8-10 pull-ups per leg.
5. Knee Rotations
Place your feet close together with the sides of your knees pressed against each other. Next, slightly tilt the body forward and rest both palms on the top of the kneecaps. Now bend your legs a little and fix the position of the torso. We proceed to perform rotations to the right side. No need to try to describe too large a circle so as not to overload the knee joints. Create a moderate load for yourself and take your time, avoiding sudden movements. After completing the required number of repetitions, change the trajectory of movement. The exercise warms up the knee joints, which are also subject to enormous load during the execution of the sword (especially the transverse one).
How many to do: 8-10 rotations in one direction, then 8-10 rotations in the other direction.
6. Raise Squats
Lock your feet shoulder-width apart, maintain a natural arch in your back, and straighten your shoulders. We stretch our arms down in front of us, after which we perform a classic squat, reaching a right angle in the bend of the knee joints. After that, we get up and raise our hands up, trying to stretch. At the peak point, you do not need to fully extend your legs, do not allow the joint lock to close completely. Such squats have a complex effect on the lower limbs, preparing the muscles of the thighs, buttocks and lower legs for the upcoming stretch. The pulse accelerates and the body warms up, which is very important for effective stretching.
How much to do: 10-12 squats.
Full body daily stretch selections:
- Standing daily stretch: 10 exercises without mat
- Lying daily stretch: 10 exercises (even in bed)
- Daily stretch for the back in a chair: 10 exercises in the office
7.
Lateral lunges
Spread your legs much wider than your shoulders, and fix your hands in front of you at chest level. The back is straight, the shoulders are straightened, the gaze is directed in front of you. Now we transfer the weight of the body to the right leg, and straighten the left. The lunge is made to the level until the supporting leg is bent at the knee at a right angle. We fix the position for a second, after which we rise and transfer the weight of the body already to the left leg, and straighten the right one. The sides of the movement change for each new repetition. The exercise perfectly stretches the adductor muscles, which lend themselves to the main tension during the twine.
How many to do: 8-10 lunges per leg.
8. Back and forth leg swings
For this exercise you will need a high back chair. You can hold on to a wall or any other suitable surface. This is necessary to better maintain the balance of the body. Stand on the left side of the chair, and grab the back with your right hand. The left hand is fixed on the belt. Shift your body weight to the right leg, and with the left start swinging back and forth, trying to raise the limb to a position parallel to the floor. After completing the required number of repetitions, stand on the right side of the chair and do the same work, but with your right foot. This exercise will help to warm up before stretching for a twine, preparing both muscles and ligaments for the upcoming work.
How many to perform: 15-20 swings, first on one leg, then on the other.
9. Leg swings to the sides
In this case, the execution technique is almost identical to the previous exercise. We will need a chair for work, the back of which will serve as a support (a wall or any suitable furniture will also work). In a particular case, leg swings are not performed forward and backward, but to the right and left. Raise the limb as high as possible to the best of your ability. Move smoothly and avoid sudden movements. This is necessary for a thorough warm-up of the abductor and adductor muscles, which are amenable to the main stretch during the twine.
How many to perform: 15-20 swings, first on one leg, then on the other.
10. Running in place with arms raised through the sides
We start running in place, making overlaps of the lower leg until it is parallel to the floor. At the same time, we spread our arms through the sides. For 2 steps we make a rise, and for another 2 steps we lower our hands. To avoid tingling in the side, follow the breathing technique according to the “2 steps – inhale, 2 steps – exhale” system. Try to do repulsion from the floor due to the strength of your socks, while avoiding too high jumps. Since the exercise belongs to the category of cardio elements, it helps to accelerate blood circulation throughout the body, which is especially necessary for high-quality warming up of the muscle groups of the lower extremities.
How many to perform: 15-20 hand movements.
11. Rope jumps
Place your feet closer together, then begin to make low-amplitude jumps on your toes. Press your elbows to the sides of the body and bend your arms so that your forearms are parallel to the floor. Imagine that you have a jump rope in your hands, and move your hands as if you were really working with a sports equipment. If you have a jump rope at home, do not be afraid to use it during your workout. The warm-up element before the twine not only warms up the whole body, but also accentuates the hips and calf muscles, which need to be thoroughly warmed up before stretching for the twine.
How many to do: 25-30 jumps.
12. Jumps with arms and legs spread
In the initial position, the legs are pressed against each other, and the arms are at the sides along the body. Take a jump while spreading your legs wider than shoulder level. Also, in the process of jumping, we raise our hands above ourselves through the sides. The next movement is to return to the starting position. Guided by the presented technique, we perform the required number of repetitions. The final exercise has a complex effect on the whole body and warms up the muscles. The load is accentuated in the abductor and adductor muscles.
How many to do: 20-25 jumps.
If you feel your body is not warm enough, repeat the last 3 exercises one more time. Remember that it will be much more difficult to stretch on an insufficiently warmed body!
We recommend watching:
- TOP-100 Exercises for stretching + plan 8 days
- 8 minutes for posture Standing : Stoop training
- 8 minutes for posture Lying : training from stoop
- 8 minutes for posture sitting : training from stooping
50 exercises for stretching muscles of the whole body
If you decide to arrange a separate stretching session, first do a few exercises:
- Joint warm-up: twist your joints, tilt and turn your body.
- 5-7 minutes of cardio: running or jumping jacks, climbing, running in place with high knees, jumping rope.
After you’ve warmed up a bit, you can start stretching.
How and how much to stretch
With these exercises, you can arrange an independent stretching session and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.
To stretch your muscles well, hold each position for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.
We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, shins.
Neck Stretching Exercises
1. Tilt your head back and sideways
Photo: Lifehacker
Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.
Repeat on the other side.
2. Tilt the head forward and sideways
Photo: Lifehacker
Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.
Repeat on the other side.
3. Stretching the back of the neck
Photo: Lifehacker
Place one hand on the back of the head and the other on the chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel tension at the back of your neck, especially at the base of your skull.
Exercises to stretch the shoulders
1. Stretching the front of the shoulders
Photo: Lifehacker
Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.
2. Middle Shoulder Stretch
Photo: Lifehacker
Grab your opposite elbow, pull your shoulder towards you and pull it down. Repeat with the other hand.
3. Stretching the back of the shoulders
Photo: Lifehacker
Grab your right hand with your left above the elbow, press it to the body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back of your shoulders.
Repeat with other hand.
4. Triceps stretch
Photo: Lifehacker
Go to the wall, lift your left elbow up, forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.
Repeat on the other side.
5. Biceps Stretch
Photo: Lifehacker
Grab a door handle, counter or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.
Repeat with the other hand.
6. Triceps and Shoulder Stretch
Photo: Lifehacker
This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below – the elbow looks at the floor. Try to connect your wrists behind your back at the level of your shoulder blades.
Change hands.
7. Wrist extensor stretch
Photo: Lifehacker
Sit on your knees, put your hands in front of you so that the backs of the hands touch the floor and the fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.
Chest stretching exercises
1. Stretching the chest in the doorway
Photo: Lifehacker
Go to the doorway, lean on the jambs with your elbows and push your chest forward, stretching the pectoral muscles.
2. Chest stretch against the wall
Photo: Lifehacker
Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.
Exercises for stretching the back
1. Stretching the back at the rack
Photo: Lifehacker
Stand next to the rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.
Repeat on the other side.
2. Stretching the muscles of the lower back
Photo: Lifehacker
Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.
Change legs.
3. Stretching the extensor muscles of the back
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Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands from the inside, put your wrists on your feet. Lean forward with a round back as low as possible.
4. Child’s Pose
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Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.
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5. Downward facing dog
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Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels should be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.
6. Hanging traction
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Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.
7. Inverted back stretch
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Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support the lower back. Do not lean on the neck, the fulcrum is the shoulders.
Abs Stretches
1. Camel Pose
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Get on your knees, push your chest up, stretching your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.
2. Upward facing dog
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Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.
3. Standing backbend
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Stand straight, feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten your buttocks to eliminate a strong deflection in the lower back.
4. Side tilt
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Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.
5. Lying spinal twist
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Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.
Repeat on the other side.
Buttocks stretch
1. Lying stretch
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Lie on the floor on your back, raise your knees bent. Place the ankle of the left foot on the knee of the right. Press your right knee against your left to deepen the stretch. Repeat with the other leg.
2. Stretch on all fours
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Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.
3. Sitting stretch
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Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.
Repeat with the other leg.
4. Dove Pose
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Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.
If you find it difficult to do this pose on the floor, try placing your foot on a raised platform.
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Exercises for stretching the front of the thigh
1. Lying quadriceps stretch
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Lie on the floor on your stomach, lift one leg and grab your ankle with your hand. Pull the leg to the buttock, trying not to tear the thigh off the floor. Repeat with the other leg.
2. Quadriceps stretch on one knee
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Stand on one knee, grab the toe of the leg behind you and pull the heel to the buttock. Tighten your gluteal muscles: this will deepen the stretch. Repeat with the other leg.
3. Hip flexor stretch
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Stand on one knee, bend both legs at an angle of 90 degrees. The back is straight. Tighten your gluteal muscles and move your pelvis slightly forward. You should feel tension in the front of the thigh of the back leg and in the groin.
Change legs.
4. Deep lunge
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Take a deep lunge forward. Place your fingers on the floor on either side of your foot. Lower the knee of the straightened leg to the floor. Try to go lower and do not turn your pelvis to the side.
Change legs.
Back Thigh Stretch
1. Back Thigh Stretch with Expander
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Lie on the floor, leave one straight leg on the floor, lift the other. Throw an expander, rope or rope around your foot and pull your leg towards you. Change legs.
2. Standing stretch
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Stand up straight, take a step forward. Tilt your torso almost parallel to the floor. If you leave the leg straight, the upper part of the back of the thigh is more stretched, if you slightly bend the leg at the knee, the lower part is stretched.
Repeat with the other leg.
3. Tilt to the legs
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Sit on the floor, stretch your straight legs forward. Bend over to your feet and place your hands on either side of your feet or slightly further away. To deepen the stretch, you can straighten your back for a few seconds and then bend over again.
4. Tilt to one leg
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Sit on the floor, stretch one leg forward, bend the other at the knee and place the foot next to the pelvis. Bend over to a straight leg, grasp the foot with your hands and pull the toe towards you. Try not to round your back.
Repeat with the other leg.
5. Standing Bend
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Spread your legs wider, toes pointed forward. Lower your body down, keeping your back straight, until you place your palms on the floor.
6. Longitudinal split
Move into a longitudinal split with the iliac crests pointing forward. Place your palms on the floor and keep your body weight on your hands. Try not to turn your hips and shoulders to the side.
Inner thigh stretching exercises
1. Deep Squat
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Stand next to a rack or machine that you can hold on to. Feet shoulder-width apart, toes and knees turned outward. Lower yourself into a deep squat, keeping your back straight.
2. Butterfly against the wall
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Sit on the floor with a straight back, put your feet in front of you with your feet to each other. Try to lower your knees to the floor, but do not put pressure on them with your hands. Keep your back straight.
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3.
Frog
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Lie on the floor on your stomach, spread your knees apart and bend your legs at a right angle. Try to put the pelvis on the floor.
4. Frog with a straight leg
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Lie on the floor on your stomach, spread your knees to the sides so that your thighs are parallel to the floor. Bend one leg at the knee, straighten the other. Try to put the pelvis on the floor. Repeat with the other leg.
5. Fold forward
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Sit on the floor, spread your straight legs wider, and then lean forward. Try to lie on your stomach on the floor, do not bend your knees.
6. Transverse split
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Move apart in a transverse split. Don’t push your pelvis back too far, ideally it should be in line with your knees and feet. Place your palms on the floor, and if stretching allows, your forearms. Pull your pelvis down towards the floor.
7. Stretch next to the wall
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Lie on the floor close to the wall. The body must be perpendicular to it. Spread your legs and let them slowly lower under your weight. Stay in this position for 5-10 minutes.
Outer Thigh Stretches
1. Hip Abduction
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Stand next to a wall with your right side turned towards it. Cross your right leg behind your left and squat down. The left leg is bent, the right leg remains straight and moves further and further to the left. The straight body hangs over the left leg.
Repeat on the other side.
2. Standing stretch
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Place your left leg behind your right one in front and lean to the left. You can put one hand on your belt, put your hands over your head or in front of you. The more the body leans, the better the muscles are stretched.
Exercises for stretching the lower legs
1. Stretching against the wall
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Press the toe of your right foot against the wall, take your left foot a step and a half back.