13 stretching exercises for your sports routine.

Several exercise recommendations for stretching at home or at the gym.

Stretching exercises are useful for before and after an intense exercise routine. But also on their own they help gain strength and relieve joint pain.

Whether you're just starting to work out or have been doing it for a while, knowing the top stretching exercises will make you feel better and more relaxed. So let's review the best stretching exercises to add to your daily routine and feel better. and feel better.

10 very effective stretching exercises

To relieve Muscle tension, strengthen muscles, learn to breathe and gain physical strength, perform these stretching exercises at least 3 times a week and you will start to feel different.

1. Calves

Leaning your back against a wall, bend forward with one leg bent in front of you and the other straight.. The soles of your feet should be flat on the floor and in a forward line.

With this stretching exercise you make your calf muscles less stiff and avoid a cramp during your daily routine.

2. Cubital flexion

Stretch your arm and with the palm facing downward stretch with the opposite hand until it is in a vertical position. Remember do not force too much so as not to injure yourself..

This is one of the simplest but essential stretching exercises when starting an exercise routine.

3. Back

Raise your shoulder to 90°, with the hand of the other arm press on the elbow stretching and maintaining tension. Hold the position for 15 seconds and repeat the movement 3 times..

This stretching may be difficult if you have little flexibility or have not practiced sports, but it is important that you do it as far as your body allows it, and so little by little you will have more elasticity.

4. Lateral tilt stretch

Tilt your neck laterally to the right with the help of your left hand. Hold the position for 15 seconds and repeat to the other side to stretch both sides of the neck.

This exercise you can include it in your daily stretching routine, no matter if it is before your regardless of whether it is prior to your workout or you are just doing the stretches.

5. Lumbar

While standing, bend your legs, place your hand behind your thighs and bring your knees to your chest. As you bend, exhale and as you stand up, inhale.. Hold the position for 10 to 15 seconds and alternate with the other leg.

There is another variation of this exercise but lying down. Ideally, you should do both modalities because they work different areas.

6. Shoulder movement

Stand with your feet slightly apart at shoulder height. Inhale lifting your shoulders and hold this posture for 6 seconds.then exhale to relax your shoulders.

This exercise is very helpful for relaxation. You can even perform it after spending a long time sitting or in tension, and you will feel how it helps you relax.

7. Crunches

This exercise works great for before you start your routine focused on lowering your belly. Lying on a flat surface, lie flat on your back and inhale and exhale without getting hurt or dizzy. Imagine that you want to bring your belly button to the floor and hold this contraction for about 6 seconds. for about 6 seconds.

This is one of the stretching exercises that you should definitely include in your routine to maintain a good state of health.

8. Legs

While standing, take your foot with your hand and bring your leg towards your buttocks as far as it doesn't hurt. Alternate with the other leg and repeat the exercise 3 times..

9. Plancha or push-up

This stretch is like doing a push-up but without going up and down. Simply lie on your stomach and lift your body, keeping your arms bent and your feet pointed. Hold the position for 15 seconds, rest and repeat three times.

10. Wrist

Stretch your arm forward with the palm of your hand facing upward.With the help of your other hand, flex until your hand is vertical without hurting yourself. Alternate with the other hand. Hold the position for 10 to 15 seconds and repeat three times on each side.

11. Quadriceps

Standing on the floor, curl up with your legs together and place your arms on the floor behind your back. Your buttocks should not touch your heels. Hold the posture for 10 seconds, rest and repeat 3 times.

12. Leg curls

Sitting on the floor, stretch out one leg and bend the other leg and sit on top of it.. Bend down to touch the ankle of the leg that is stretched. If you can reach your foot, all the better. Hold for 10 seconds and repeat three times. Then change legs and repeat in the same way.

13. Lower trunk

While lying on your back, bend your legs and bring your knees to your chest. Hold your thighs with your hands behind your knees. Hold this position for 15 seconds, rest and repeat.

Bibliographical references:

• Andersen J.C. (2005). "Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk". Journal of Athletic Training. 40: pp. 218 - 220.