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Stretching exercises: video training
Stretching exercises should not be forgotten for those heavily involved in strength training. The force load leads to overstressing of the ligaments, which are thus made more rigid. As a result, joint mobility is limited. If you notice that your muscles are no longer elastic, use a versatile set of exercises to stretch the muscles.
Why stretching is necessary
Even for those with healthy lifestyles and sports, stretching gets worse with age. And for those who are actively involved in athletic gymnastics, the mobility of the joints and the flexibility of the musculoskeletal system deteriorate much faster.
Ligaments shorten, become stiffer, which in itself is an adaptive response to repetitive stress
In order to restore the inherent ability to stretch to the ligaments and muscles after many years of regular training, it is necessary to include muscle stretching exercises in the training process. There are many methods of stretching, so you can choose from the entire arsenal of exercises those that seem most comfortable, attractive and appropriate to your level of training.
The most popular, effective and at the same time safe form of stretching involves static exercises. It consists in gradually stretching the muscles and holding in this position for a few seconds. When you are sure that the tension in the muscles disappears, you need to stretch further, reaching the natural limit.
If you are working in pairs, it is convenient to apply passive stretching with the help of a partner. To do this, you relax a certain muscle group as much as possible, and your partner slowly and carefully withdraws an arm or leg. In this case, the ligaments and muscles are effectively stretched.
Make sure that the load on the limb is not excessive. When performing passive stretching, there should be no pain
Dynamic stretching has proven itself well. It includes various swinging legs and arms, which allows you to significantly increase the amplitude due to inertia. However, you need to be more careful with this type of stretching, because if you perform excessively, swings with a wide amplitude can lead to tears of the ligaments and chronic inflammation.
Remember that regardless of the type of stretch, you need to contract the muscle before you stretch it. Muscles are usually reluctant to stretch. When you try to stretch them, they try to return to their original position. But if the muscle is tired in advance by contraction, the stretching will turn out to be simpler and better.
Below is a set of exercises for stretching a wide variety of muscle groups. You can complete tasks both at home and in the gym or fitness center. As you master the exercises, muscle relaxation will gradually occur, and the pain that may initially accompany the workout will decrease and disappear.
A set of stretching exercises
Exercise # 1. Stand at arm’s length facing a wall or other vertical surface. Place your palms on the wall just below shoulder level and tilt your body forward. Try not to lift your feet off the floor and keep your back straight. The knees can be slightly bent. Slowly start bending your elbows until your forehead touches the wall. Hold this position for about half a minute. Repeat the exercise two to three times.
Exercise number 2. Stand up straight, put your hands behind your head, and put your feet about shoulder-width apart. Begin to stretch your body upward without lifting your heels off the floor. Having reached the maximum possible top position, stay in it for a few seconds. Now lean forward and try to touch the floor with your fingertips. Also hold in this position for 10 seconds. The exercise should be repeated at least five times.
Exercise number 3. Take the starting position lying on your back. Extend both arms freely along the body. Slowly pull your bent knees up to your ribcage and wrap your arms around them. In this case, the lower back should be slightly torn off the floor surface. In this position, do a few swinging back and forth.
Exercise number 4. From the starting position described above, raise both hands up. Now, in turn, lower one or the other hand, trying to pull it as much as possible to the opposite thigh. Perform the exercise at least ten times for each arm.
Exercise number 5. Stand up straight in a clear space. Bend your right leg at the knee and lift it as high forward and upward as possible. Helping yourself with your hands, bring the knee of that leg to your chest. Hold this position for 15-20 seconds. Do the same for your left leg. The number of repetitions can be up to 5-7 times.
Exercise number 6. Standing on the floor, take your right leg back and try to press your heel to the floor without bending your leg at the knee joint. The other leg can be slightly bent. Hold this position for a few seconds. Now repeat the stretch for your left leg.
Exercise number 7. Standing facing a wall or other support, place your left hand on a vertical surface. With your right hand, slowly and without jerking, pull your right foot to your right buttock and lock in this position for half a minute. Do the same with the left leg.
Exercise number 8. Bend your right arm at the elbow and pull it back so that it is between the shoulder blades. Bend your left arm over your head, and then lower it back and down towards your right arm. Try to lock the fingers of both hands together. Hold this position for 20 seconds, then change the position of your hands and repeat the exercise. At the same time, try to lower the chin lower in order to stretch the cervical spine.
The above set of exercises is not exhaustive, but it is very suitable for those who are at the initial stage of preparation. As you gain experience, you will be able to supplement these basic stretching exercises yourself with new and more challenging ones.