Regular stretching will keep your body young for a long time. Every day, spend several minutes on stretching exercises, and your muscles will be flexible, joints will be fit, and your body will be relaxed and full of energy. Check out the photos and see how to stretch properly.

Stretchingare exercises that involve stretching individual muscle groups. They help to make muscles more flexible, strengthen tendons, and increase joint mobility. They also help to better nourish the muscles, because the more flexible they are, the more nutrients they take in the nutrients necessary for their development.

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The capabilities of the human body change over time - mainly because we lead a sedentary lifestyle, which results in muscle contractions and limited range of motion in our joints. However, it doesn't take much effort to improve mobility. Thanks to a few simple exercises you will be able to stay in great shape for a long time!

Stretching - benefits of stretching exercises

Systematic performance of these exercises helps to maintain proper body posture, improves coordination and flexibility. Stretching also reduces stress-induced muscle tension, and thanks to a calm exercise rhythm and regular breathing, it is a good way to relax.

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Thanks to stretching exercises, you can also get rid of back pain - this is because discomfort in the lumbar region is often caused by leg muscles contractions.

Stretching before and after training - stretching exercises

Stretching exercises, despite their undeniable benefits, are often neglected not only by amateurs, but also by professional athletes. This is a mistake! Stretching should be an inseparable element of every training - be it gymnastic, endurance or strength - because it ensures its safety and increases its effectiveness. Therefore, stretching exercises should be performed during warm-up and after completing the actual training.

During warm-up, stretching usually occurs in the final phase, i.e. after a few exerciseswarming up the body. Then you should focus on stretching those muscle groups that will work especially during training. Thanks to this, we will prepare the muscles, tendons and ligaments for exercise, minimizing the risk of injury, while stretching exercises after training are calming. Their goal is to lengthen the muscle fibers, relax tired muscles and accelerate their regeneration.

See what the stretching exercises look like

See the gallery of 5 photos

Safe and effective stretching exercises

Exercises require precision and focus on the muscles being stretched. The safest method is static stretching (dynamic stretching for untrained people may result in injury). It consists in gradual stretching of the muscles (without sudden movements and "pumping") until resistance (you cannot exceed the pain limit!) And maintaining a given position for a certain period of time.

If you've avoided exercise so far, you'll get the best results when you start with gently stretching your muscles and try to stretch a little more with each training session.

Stretching can be easily integrated into your daily routine. The morning will be appropriate - then you will prepare muscles and joints for an active day, and also give yourself energy. The evening is also a good time - exercises will remove fatigue and relax the body. Remember to warm up before training - just a moment of walking or jogging, a few lunges forward and swinging your arms.

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