If there is one thing that is important but that we always forget to finish completing our routine, it is stretching after training. Many people underestimate the importance of these and how these stretches can help heal muscles and improve flexibility.
You must think of it this way, when you are training, the muscles are in constant contraction and expansion. Both with time and continued use as well as poor posture, a reduction in the surrounding muscle tissue can occur and therefore you can lose flexibility.
A support to improve flexibility is stretching after training, which helps muscle recovery to be able to put 100% effort into all training sessions.
Stretches after training:
1 – Leg and hamstring stretch
Sit on a mat, then stretch your leg out directly in front of you, bend your opposite leg and turn it inward as shown to act as a fulcrum. Reach the foot with the same hand, that is, if you stretch your right leg, touch the right foot with your right hand. If you can, stretch your foot towards you.
Stay in this position for 20 to 30 seconds and repeat with the other foot and arm. This type of stretching after training is especially beneficial at the end of the leg exercise.
2 – Hip flexion stretches
For these post-training stretches, start by resting your knees on a mat. Take a big step forward with your right leg leaving your left as in the photograph. Make sure your front knee doesn’t stick out in front of your toes. Keep your back upright and push your hips forward so you feel a stretch in the front of your leg.
Hold this position for 20-30 seconds and repeat with the other leg.
3 – Abdominal stretches
Start by lying on your stomach on a mat, then bring your arms down to the floor with both hands next to your chest. Slowly extend your arms to lift your chest, remembering to keep your shoulders down.
Hold the position of the photograph for 20 to 30 seconds.
4 – Buttock stretches
Plant both feet on the ground taking the width of the shoulders as a reference. Raise your right leg, bending it and resting it on the knee of the left leg, as we show you in the photograph. Now just push your right knee down, you’ll feel it tense up. If you have trouble keeping your balance, focus on one point.
Stay like this for 20-30 seconds and repeat with the other leg.
5 – Chest Stretches
Stand up, facing forward with your arms next to your body. Now place your hands behind your body and interlock your fingers. Then to perform the stretch gently pull your hands away from your body, this will make your shoulders retract and your chest will open.
Stay in the position for 20 to 30 seconds. These stretches after training the chest reinforce the achievement of results in the pectoral area.
Now that you know how to perform the best stretches after training, we recommend that you put them into practice without forcing your body too much, obtaining results will become noticeable, especially in terms of flexibility.
