Whether you are a seasoned or occasional sportswoman, stretching is essential to recover, chasing aches and gaining flexibility. Discover these few simple gestures that do good.
In all sports, training is essential for performance. Often forgotten, the stretching play an important role in keeping good physical shape. Indeed, they help recoverywarn the aches, allow gain in flexibility and decrease the risk of injury. We perform these exercises after heating or half an hour after effort by performing slow and soft movements, without forcing on the muscles or joints.
“Study (part 2): to soften smoothly”
1. Stretching the whole body
Movement : On tiptoe, push your hands as high as possible, then stretch the whole body.
Advice : Inspire during stretching, then exhale by relaxing your arms.
2. back stretching
Movement : The ostrich technique! Place your head between your arms, look at the floor. No question of raising the chin! Your hands are joined with your intertwined fingers, your knees are bent, your legs apart at the same level as the width of your hips. In order not to hurt your back, remember to tip your pool well forward.
Advice : This movement allows you to mobilize your column and stretch your back. To practice from time to time if you are tense.
3. The cat, stretching round, hollow back
Movement : Some call this exercise “Cat exercise”. It is actually a question of getting on all fours and digging your back, then making the round back. Ideal for relaxing, especially in the morning when you wake up!
Advice : When you hang up, do not lower your head too much. Keep, for both gestures, your legs slightly apart. To handle with care if you have back problems. Perform these two alternating exercises.
4.
Movement : Sitting on your knees on the ground, lean your back slightly back, stretch your arms and get the heels.
Advice : You can make this movement on your knee with a chair in the back to stretch the trapezius and solicit the arms more.
5. Flashing the body head down
Movement : Start legs, try to touch your feet with your hands. If this goal seems insurmountable, go little by little. The first day, you will only arrive at the level of your ankles but over time, trying gently, you should gain flexibility.
Advice : This exercise is also recommended after effort, but still respecting its limits. If you are not very flexible, do not force yourself to touch your feet.
6. Shopping of shoulders
Movement : Discard your arms and push with your hands as far as possible on the sides. During this movement, your legs are apart from the width of your pool and the knees slightly folded.
Advice : Be careful not to make sudden movements, you should stretch your arms gently.
7. Triceps stretching
Movement : Raise an arm, then, gently, go down your hand behind your neck, on your back. The other hand will catch the elbow which is in the air, to delicately pull it towards the head. Repeat this gesture with the other arm.
Advice : If you perform this exercise correctly, you should feel the stretch of the muscle between the armpit and the inside of the elbow.
8. Study of the arms
Movement : If you asked your triceps during a Swedish gym session, Zumba or another fitness lesson, use this exercise to stretch. Put your right arm in front of your neck, reach it as much as possible. With your left hand, gently press your right elbow. Do not force! Same exercise with the other arm.
Advice : Ideally keep the position for a minute.
9.
Movement : An exercise to stretch the front muscles of your thigh. Raise your foot and gently catch your ankle, from the back. A difficulty in this exercise: you will have to keep your balance.
Advice : Here are tips that will also protect your back: flex your support leg and above all switch your pool forward. Try to hold a few tens of seconds. If holding the balance is too difficult at first, you can rely against a wall! This stretch also exercises your balance.
10. Study of hamstrings
Movement : Here is another exercise to stretch the muscles of your thigh. Spread your legs widely, then squat on one side, very slowly. Then put your fingers on the ground, as for the start of a race. One of your legs remains tense on the side. You should feel the muscles of your thigh stretch.
Advice : As with other gestures, don’t force! The tip of your foot can be directed to the ceiling or on the side. Keep your back straight.
11.
Movement : Put your hands on a wall, arm almost tense. Flex one leg near the wall, the other remains tense at the back. Move your weight forward, you should then feel the muscles stretch at the back of your thigh and calf. Keep your back straight. Then change the leg.
Advice : Keep the position for a minute.
12. Stops of glutes
Movement : To stretch your gluteal muscles, here is a well -known exercise in sports teachers. Sit on the ground, pass one leg over the other, knee high. Then put the opposite elbow on this knee and gently press by turning your bust backwards. Keep your upper knee glued to the chest. Then start this exercise on the other side.
Advice : If you feel the buttock stretching, it is because you are on the right track.
