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A set of muscle stretching exercises
Stretching
Stretching is a training technique that allows you to make your muscles more elastic and your body more flexible. The literal translation of the word “stretching” is stretching. But the technique received its English name due to the fact that it is practiced separately from fitness and athleticism, with the goal of improving the body’s health and making it more flexible. Stretching is especially popular among middle-aged and elderly people. According to statistics, people who started doing fitness and stretching after the age of 35 look better by the age of 70 and have a higher level of flexibility than “passive” individuals.
There are several types of stretching - static, ballistic and proprioceptive muscle facilitation (PPMR). Static stretching is the usual stretching of a muscle by holding the torso in an extended position for some time. Ballistic stretching stretches the muscle through short jerking movements. PPMO is a sophisticated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - through soft short pressure on the working part of the body.
A set of leg stretching exercises
The stretching program provides three types of exercises for stretching the leg muscles: exercises for stretching the quadriceps (front thigh muscles), stretching the hamstrings (back thigh muscles) and exercises for stretching the calf muscles. The legs, in addition to the front and back muscles of the thighs and calf, have many more muscles, but there is no point in stretching them further - since they are all involved in the above exercises.
Quadriceps stretch
Lie on your right side. Bend your left leg at the knee and, clasping your foot with your hand, pull it behind your back, stretching the anterior thigh muscle as much as possible. Repeat the same exercise for the other leg.
Hamstring stretch
Lie on your back, bend your knees. Using your hands, pull your legs towards you without lifting your back from the floor.
Calf stretch
Stand a step away from the wall. Step forward with one foot and place your toe against the wall. Pressing your whole body against the wall, do not lift the heel of your “working” leg. Every day, gradually increase your step width.
Back stretching exercises
The back consists of the lower back and latissimus muscles, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for all the others.
Exercises to stretch the long back muscles (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on or between your heels. Lean forward and extend your arms as far as possible. As soon as you feel that your palms have reached their maximum point, continue to bend over until you feel the peak of the stretch in your lower back.
Exercise to stretch the latissimus dorsi muscles
Standing a step away from the door frame, bend down and grab the frame with your right hand. Place your left hand above it. Pull your torso back, stretching your right latissimus muscle. Repeat the same exercise for the other side.
Shoulder stretches
There are three exercises to fully stretch your shoulders. And it’s better to do all three at once. Each exercise involves specific heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboids and the muscles that rotate the scapula.
1. Straighten your arm until it is parallel to the floor. Grab the elbow of your outstretched arm with your other hand and pull it towards your opposite shoulder. Repeat the same exercise for the other shoulder.
2. Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of your hands.
3. Place the back of your hand on your lower back, and with your other hand grab your elbow or slightly higher. Pull your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.
Arm muscle stretching
By performing stretches for the biceps and triceps, you are doing preventive maintenance for the elbow joints, traction tendons and wrist joints.
Triceps stretch
Raising your arm up, bend it behind your head and grab her elbow with your other hand. Smoothly pull your working hand downwards. A similar exercise is for the other hand.
Biceps stretch
Grab the door jamb. In this case, the thumb of your hand should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the “working” hand. Standing in this position, rotate the shoulder section of your arm upward until you feel a stretch in your biceps. Repeat a similar exercise for the other hand.
Breast stretch
Standing at the door frame, rest your hands on it so that the shoulder sections of your arms are parallel to the floor. Press into the doorframe, stretching your pectoral muscles as much as possible.
Neck stretch
Neck stretching is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after long mental work, as well as for relaxing the nerves after grueling athletic training. Three simple exercises performed after work or training will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.
In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 – 15 repetitions. After resting for 30 seconds, tilt your head as far as possible to the left, then slowly return to the starting position and tilt your head as far as possible to the right; 8 – 10 repetitions in each direction. After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.
The above set is stretching exercises for beginners. For those who simply want to maintain their muscles and joints in the right tone, such stretching is quite enough. But you must remember the conditions, non-compliance with which can cause harm. Before performing the “stretching” complex, it is necessary to perform a light fitness complex. Either perform one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise. For example, before stretching your leg muscles, do squats, and before stretching your biceps, do biceps curls with light weights.
Fans of athleticism and fitness should know that stretching should be performed either immediately after finishing a workout, or no earlier than 24 hours after it. If you perform stretching earlier than a day after training, this will only increase the damage and can lead to microtrauma and problems with the joints.
Stretching and flexibility exercises
The complex presented below includes exercises that can make your body more flexible. In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. More dynamic movements are needed, performed using your own effort or with the help of a partner.
Stretching the pectoral muscles
Stand in the doorway. Rest your forearms against the door frame so that your upper arms are in one line. Make several stretching movements, pressing your chest into the doorway. Then ask your partner to press down on your back and hold your torso at the point of maximum chest stretch. Perform 3 of these holds. Before stretching, perform a light set of push-ups.
Back stretching exercise
Sitting on your heels, lean forward as much as possible, placing your outstretched arms in front of you. Pause at the bottom point, and with a slight jerking movement, bend your lower back even more. 8 – 10 repetitions. Before this exercise, perform a set of standing bends or hyperextensions.
When you get bored and the exercise for stretching the long back muscles becomes very simple, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straight.
Stretch exercise for hamstrings
Stand straight with your feet together. Lean forward, trying to reach your fingers to the floor. Do 6 - 8 measured inclinations. Then stand up straight, inhale and exhale deeply, and begin ballistic hamstring stretches. Bend as low as possible through jerking movements, touching your fingers to the floor, and stay in the lower position for as long as possible. 5 – 6 repetitions. Do a set of squats before stretching. If you have stiff joints in your legs and lower back, do the stretching exercise for the rear leg muscles from the first set after squats.
If you have sufficient flexibility and reaching the floor with your fingers is not at all a problem for you, you should prefer another exercise - stretching the hamstrings against the wall. Standing against a wall, lift your leg. Ask a partner to help you stretch your hamstrings as far as possible. 3 – 4 exercises for each leg. Before such an exercise, in any case, you need a warm-up and gentle pre-stretching.
Quadriceps stretching exercise
Standing straight, bend your right leg at the knee and grab your foot with your right hand. Pull your foot up until there is a full stretch in the anterior thigh muscle. Do 2–3 exercises for each leg. Then do the same exercise, but in ballistic mode. Perform 5 repetitions for each leg. If you do this exercise after the previous one, no preliminary warm-up is needed. If you do this as your first exercise for any reason, do a light set of squats. Then do the quadriceps stretch from the first set.
Exercise to stretch the calf muscles
Perform as many calf raises as possible while standing on a stand. Then rest for 1 – 2 minutes. Perform the donkey exercise (bent-over calf raises (torso parallel to the floor) while standing on a bar), but do not do the maximum number of repetitions. Do 5 – 6 repetitions, then stretch your calves as far as possible and hold at this point. Perform 3 sets.
Exercise to develop flexibility of arms and shoulders
Place a chair with a backrest in front of you. The back of the chair should be facing towards you. The chair should be at such a distance from you that you can lean over and place your palms on it. Bend over, rest your palms on the back of the chair, and continue to “press.” Make 5 jerking movements without lifting your hands from the back of the chair and without changing the position of your back.
At each workout, try to increase the delay time at the bottom point. When you can hold the maximum stretch for 10 seconds without much difficulty, change the routine slightly. Remove the hamstring stretch and the donkey exercise, but include the metronome exercise. And do it after the quadriceps stretching exercise.
Exercise "Metronome"
Standing straight, feet shoulder-width apart, lean to the right side, touching your hand to the same leg. Make 8 measured movements, then grab your leg with your hand at the lowest point you can reach. Stay in this position for 5 seconds. Do 5 sets for each side.
We all know about the benefits of stretching, which is needed both by girls who want to do the splits and by bodybuilders who actively train with heavy weights. Stretching the leg muscles is especially important to help prevent muscle imbalances, posture problems, gain flexibility, and improve dexterity and coordination. Leg stretching is necessary for absolutely everyone who plays sports. And those who are far from it should do it to improve blood circulation in the legs, prevent hardening of the joints, improve gait, and so on. Simple leg stretching exercises will be useful for absolutely everyone. The main thing is to do them regularly and correctly.
Stretching will help improve your body flexibility. By doing it regularly, you will soon notice that all leg exercises are much easier for you. It also significantly increases the capabilities of your own body. Calorie consumption increases, despite the fact that in fact you save the body’s energy resources, and accordingly, you get less tired. With good stretching, the risks of destruction and disease of the ligaments and joints in the legs are significantly reduced.
Leg stretching at home is as follows:
- Static. These exercises are useful for both beginners and those who have been leading an active lifestyle for a long time. Their essence is that you need to fixate for some time in the position of maximum stretch, so that the ligaments and muscles have time to stretch and get used to this position.
- Dynamic stretching. It assumes that you will be stretching while constantly moving. May include various swings, rolls and other similar exercises. Typically, dynamic stretching is recommended only after a person has mastered static stretching.
It is important that stretching exercises for the leg muscles are performed correctly. Follow these guidelines:
- Train in a comfortable environment for you. You should completely relax and get the maximum benefit from the exercises.
- The muscles must be able to get used to the new state, so it is important not to rush and pay attention to static stretching. It is recommended to stay in one position for at least half a minute.
- You need to stretch warmed muscles - this prevents the risk of injury and helps increase the effectiveness of the exercises. Beforehand, you can jump, run, or do a light warm-up to improve blood circulation.
- There is no need to rush and chase quick results. You need to stretch gradually, regularly improving your results. If you overdo it, you can seriously damage your muscles and ligaments and cause, at a minimum, severe pain. Serious injury may also occur.
- Stretching should be done before the main workout and after it - then the muscles will best remember this state, and the effectiveness of other exercises will improve thanks to stretching.
- It is important to stretch regularly, otherwise during the break all previously achieved results may be reset.
- During classes, do not hold your breath - it should be smooth, measured, deep. At the starting position of each exercise, you need to inhale; the stretching itself is done while exhaling.
During the stretching process, sudden movements are not allowed. You need to stretch smoothly, while the muscles should be relaxed. No pain is allowed - only a slight pleasant burning sensation. If you feel them, it means the load is too heavy.
Best Leg Stretch Exercises
The following exercises will help you improve your leg stretching at home. They can be useful for both beginners and those who have some training. By doing them regularly, you will soon notice clear changes for the better.
Exercise 1.
Sit on the floor, spread your straight legs as wide as possible. Bend your torso forward as far as possible. Stretch smoothly, the range of motion should be small. Then return to the starting position. Repeat the exercise several times.
Exercise 2.
The starting position is similar - sitting on the floor, with straight legs spread as wide as possible. With your hands, grab the shin of one leg, bend your leg as low as possible. You need to “spring” 10-50 times. Then return to the starting position and do the same for your left leg.
Exercise 3.
Sit on the floor, move your legs straight. Now you need to bend down as low as possible, pulling your torso towards your legs with your hands. Do 10-50 springing movements. Ideally, you should touch your head to your knees. But at first, do the exercise to the best of your ability - bend over as much as you can.
Exercise 4.
This is an attempt to do a cross split, which is the goal of many who do stretching. You need to stand up straight. Slowly move your legs to the sides to feel the stretch in your inner thighs. As a result, an angle of 120-140 degrees should form between the legs. Now you need to tilt your torso down and place your elbows on the floor. Slowly, avoiding jerking, reach towards the floor, keeping your back straight. Feeling the tension lock in this position for 30 seconds. By doing this exercise regularly, you should try to spread your legs wider every day, increasing the interval of immobility. The end result of this exercise is a full-fledged cross split.
Exercise 5.
The main goal of this exercise is to stretch the hamstrings. You need to stand on the floor and keep your body straight. Move your right leg back and your left leg forward so that they are as far apart as possible. The leg that is in front needs to be bent at the knee. Get down. The knee should be bent at a right angle. Keep your back straight. When you feel a muscle stretch, relax your body a little and increase the pressure on your legs. Stay in this position for 30-60 seconds. During the exercise, your hands need to be connected with a lock behind the body or placed on the thigh or on the floor. Then you need to repeat the exercise, changing the position of your legs.
Exercise 6.
You need to stand up straight. Step your right leg to the side and bend it at the knee, lowering your torso down. The foot of the left leg, which should be perfectly straight, should be flat on the floor and point forward with the toe. When you feel sufficient muscle stretch, hold the position as far as you can. Then do symmetrical lunges, alternating legs.
Exercise 7.
Bend forward. Stand straight, place your feet shoulder-width apart. Do at least 12 springy downward tilts When trying to bend down as low as possible, ideally place your palms on the floor. It is important not to bend your knees.
Exercise 8.
This is an inner thigh stretch. You need to sit on the floor, bend your knees and press them tightly together with your feet. Place your palms on your feet and rest your elbows on your knees. Slowly press your elbows onto your knees, tilting your body forward. At the same time, the back should remain straight. When the muscles are stretched to their maximum, hold the position for a few seconds. Over time, increase the maximum stretch time by a minute. Repeat several times.
Exercise 9.
Another exercise aimed at stretching the back of the thighs. You need to sit on the floor, straighten and move your legs. Stretch your arms forward as far as you can. Hold in the position of maximum tension for some time. Repeat the exercise several times.
Exercise 10.
Aimed at stretching the front of the thigh (quadriceps). You need to stand up straight, bend one leg at the knee with your hands so that your heel is pressed against your buttock. You can lean on the wall with one hand to maintain balance. In this case, the knees should be on the same line, and the hips should be tightly closed. Twist your pelvis forward and up, lock in this position for a minute. To increase tension, you can abduct the knee. Repeat the same for the second leg.
Exercise 11.
Aimed at stretching the hips and buttocks. You need to lie on the floor, bend both legs at the knees, and relax your upper body. Grasp your right knee with both hands, place the ankle of your left foot on your right knee. The right knee needs to be pulled towards you smoothly. Then the same is repeated for the other leg.
Exercise 12.
Helps stretch the ankle. You need to stand facing the wall and rest your palms against the wall. Move your right leg back about half a meter without lifting your foot off the floor. You should feel tension in your ankle and calves. Stay in this position for a minute. Repeat the same for the other leg.
Exercise 13.
Provides stretching for the calf muscles. You need to stand with the front parts of your feet on the step, leave your heels free, and bend your knees slightly. Now you need to swing springily, lowering your heels as low as possible.
Exercise 14.
Aimed at stretching the hamstrings and calves. You need to put your feet shoulder-width apart and lean forward so that the angle between your body and legs is straight. Place your palms on the floor. Now you need to transfer your body weight to your arms and relax your legs. Alternately bend and straighten your knees, first with one leg and then with the other. Try to place your heels on the floor. You can also perform this exercise to work both legs at the same time, as when walking.
These exercises will help you stretch your legs at home. It is important to do them correctly and regularly. There are also special exercise machines for stretching the legs. They can be found in gyms or purchased for home workouts. When you start stretching regularly, you will notice clear improvements in your body and health.
Leg stretching on video
Stretching is an important part of any type of exercise. Whether you're an athlete or an office worker, exercise like this will have a positive impact on your health and well-being. Stretching improves your posture, increases your range of motion, and can prevent injury and reduce muscle pain. Below are 15 simple yet highly effective stretches that will help keep you fit and healthy.
1
Technique: Stretch and straighten your neck. Slowly tilt your head to the right, trying to touch your ear to your shoulder. Repeat to the left.
Effect: This exercise allows you to stretch and strengthen all the muscles of the neck.
2
Technique: Keep your back straight, placing the fingers of both hands behind your head. Apply gentle pressure to your head. Try to touch your chin to your chest.
Effect: This exercise also helps to stretch and strengthen all the muscles in the neck.
3
Technique: Stand on your right knee and slowly push it forward. Grasp your left leg with your hand behind you, squeezing your gluteal muscles.
Benefit: This exercise is great for stretching your knees and strengthening your hamstrings.
4
Technique: Extend your right arm along your body. Using pressure with your left hand, slowly pull out with your right.
Effect: This movement helps stretch the shoulders and strengthen the neck muscles.
5
Technique: Bend your right knee and place your foot on the floor on the outside of the opposite thigh as close to your pelvis as possible. Place your right hand behind your back and grab your right knee with your left hand. Repeat all movements on the other side.
Effect: This pose helps open the chest and lengthens the muscles of the neck, shoulders, back and hips.
6
Technique: Get into plank pose, then move your left foot towards your hands. You should feel tension in your thighs. Return to plank pose and repeat on your right leg.
Effect: This exercise is ideal for stretching and lengthening the muscles of the thighs and ankles.
7
Technique: Lie on your back, then bend your knees and move them to the right, slowly turning your body in the opposite direction.
Effect: This movement increases mobility in your back, lengthens your spine, and stretches your hips, chest, shoulders, and upper back.
8
Technique: Sit on your heels, extend your arms behind your back and push your hips up and forward. Be careful not to overload your lower back.
Benefit: This pose will help strengthen the internal and external oblique muscles.
9
Execution technique: lie on your back, then bend your knees, smoothly lift your back off the floor and lift it up. Shoulders and feet should remain firmly pressed to the floor.
Effect: These movements stretch the chest and neck muscles, and also lengthen the spine. It also helps calm your nerves and relieve stress.
10
Technique: Lie on your side, supporting your head with your hand. Bend your knee and move it back toward your buttocks.
Effect: These movements help eliminate knee pain.
11
Technique: In a sitting position, gently pull your leg towards your chest, while simultaneously rotating your hip and keeping your back straight.
Effect: this allows you to develop your gluteal muscles well.
12
Technique: sit on the floor, stretch your legs in front of you. Bend your torso forward towards your legs and grab your feet with your hands. In this case, you need to keep your back straight and try to reach your stomach to your hips.
Effect: This pose calms the nerves, relieves stress, lengthens the spine, and also works the muscles of the shoulders and hips.
13
Technique: Grab your left ankle with your right hand and try to pull it as close to your buttocks as possible. Keep your back straight.
Effect: This helps to stretch the muscles in the back of the thigh.
14
Technique: Place your hands behind your back and move them back as far as possible. After this, lift your buttocks off your heels and tilt your torso forward, touching your head to the floor.
Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps eliminate headaches and drowsiness.
15
Technique: Place one foot on the floor and the toes of the other on the wall. You should feel tension in your foot as you press your toes against the wall.
Effect: This is a great way to stretch your calf muscles.
Good day to all beginners and those actively continuing! Today we will get acquainted with the phenomenon of stretching and stretching exercises. After reading the article, you will learn how muscle stretching is useful, what mistakes are made when performing them, and most importantly, how to properly relax your muscles.
So, everyone is glued to the blue screens, we begin.
Stretching exercises: what, why and why
According to statistics, most people who visit gyms/fitness rooms do it unconsciously. Those. they come in, download their daily training program into their brains and complete it on autopilot. Due to the fact that the main scourge of modern society is a total lack of time, usually no time is given at all for various preludes in the form of cool-downs and muscle stretching. And really, why waste your precious time on some kind of ancillary exercises - stretching exercises, because this will definitely not make your muscles grow, and everyone knows this. This philosophy is typical for most exercisers and fitness ladies. Moreover, I constantly encounter it in my rocking chair. Whether this is correct, and what place the “utility room” should occupy, we will discuss further.
If you have ever watched professional bodybuilders training (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling in” into the training process. That is, they perform various pulling exercises that, it would seem, have nothing in common with bodybuilding. So why does this happen? Maybe the pros Do they know some secret, a secret? More likely yes than no.
So, stretching is a set of specialized exercises aimed at developing muscle flexibility and joint mobility.
The main types of stretching are:
- static – stretching a muscle at a certain point and holding it in that position;
- PNF stretching - you stretch and contract the muscles;
- passive - the partner helps (participates) in stretching;
- active – stretching without assistance;
- ballistic - you use bouncing to force the muscles into deeper tension;
- dynamic - you stretch the muscles in a controlled movement at increasing speed.
Note:
At first, use only static stretching.
Stretching Exercises: Key Benefits
The main benefits of muscle stretching include:
- increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
- increasing circulation by sending oxygen and blood to the muscles;
- building muscle mass and strength by stretching the fascia (connective tissue covering muscle, tendon, nerve and bone).
- reduction of injuries (accelerating their healing) And ,
- relieving muscle and joint tension (clamps), relaxing muscles;
- blood flow helps flush out waste products and set the muscle up for a new approach;
- makes performing strenuous activities easier by conditioning your muscles.
Note:
Mild stretching causes a slight increase in the temperature of the muscle tissue, which in turn increases the threshold for fiber rupture. The function of energy-generating enzymes also improves, which are very important during training, because they give the human body more energy to perform exercises.
As you can see, stretching provides many benefits, both short and long term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (establish neuromuscular connection), and therefore must be included in the .
Stretching exercises: theory
Now let's look at the main calculations regarding stretching.
No. 1. Stretching muscles does not release growth hormone
No, it does not relate to the activity that triggers synthesis, but it prepares the entire body well for such release exercises.
No. 2. Stretching helps combat hardening of the arteries
Scientific research has shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control can lower cholesterol and significantly reverse hardening of the arteries in adults. (before 20% regression) if they have a similar disease.
No. 3. New research and new rules
Many trainers say that there is no such thing as too much stretching. However, the results of recent studies show that athletes of active sports (football, basketball, etc.) Immediately before the game, you should not perform long stretching procedures, because this temporarily slows muscle activation. Prolonged stretching (near 20 minutes) reduces strength for up to one hour after a sprain and slightly reduces muscle activation.
Now let's delve a little deeper into the science and figure out how stretching affects muscle growth?
Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. It plays an important role in the formation of muscle mass and here's why.
Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important for keeping the muscle in place.
Not many people know, but fascia can inhibit muscle growth. Just imagine the situation - you are actively working in the gym, you eat abundantly, your muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is tough fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.
Conclusion: Muscle size will not change no matter how well you train or eat, because... The connective tissue around your muscles is tightly compressed.
The best example of this phenomenon is the calf muscles. The lower leg is simply riddled with fascia, thanks to the enormous amount of walking work and heavy lifting duties. It is because of the “clogging” of the fascia that many athletes are unable to develop impressive calves. The solution to this situation is stretching exercises.
In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will reveal one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. During extreme pumping, the muscles put pressure on the fascia (from the inside, as if pushing it apart). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.
Note (secret secret):
One of the main reasons that Arnold Schwarzenegger had incredibly developed chest was that he finished his workout with dumbbell flyes - an exercise that emphasizes the stretched position of the pectoral muscles. He bombed his chest in pump mode (beat her to capacity with blood), and then lay down on a horizontal bench and did fly-ups, keeping the stretch in the lower phase. This allowed him to acquire XXXL size breasts :).
Fascial stretching is slightly different from the usual one, but it is this one (the first one) that gives the most impressive results. When you stretch the fascia, you should feel a powerful pulling pain and pressure - this is the muscle working against the fascia. Make sure you don't stretch in a way that causes the muscle to tear or cause injury.
You will quickly learn to feel the difference between a good and a bad stretch. The main rule here is stable stretching, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds This will give you time to “touch” the fascia in the area.
Note:
Remember, if the muscles are not “pumped,” then stretching will proceed easily and calmly, otherwise stretching will be quite difficult.
Let's sum up this whole crap part: one set of stretching after each set that you do for a muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.
Well, it's time to move on to the practical part, namely...
How to properly stretch muscles: the best stretching exercises
I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images that show the same muscle group, the biceps brachii.
As you can see, the first one is much shorter and slightly overhanging, the second one has a stretched, long biceps. It turns out that the longer it is, the more space there is for growth, so it can grow more powerful (higher, more voluminous).
Not many people know how to properly stretch muscles, and all this is due to ignorance of basic postulates and recommendations, which include:
- warming up (increase in body temperature) before anaerobic training and stretching is a basic rule;
- It is necessary to stretch all major muscle groups (especially those that will be worked on during training) systematically moving from one to another;
- Stretching should be done after warm-up and after training, and if you work in the pumping style, then after each set;
- studies have shown that the best time to hold a stretch is a period of 30 seconds;
- You must approach the extended position slowly and carefully, without sudden movements;
- breathing when stretching should be slow and deep;
- only after 4-6 weeks from the moment you start stretching, your body will agree to increase flexibility;
- 3-5 minutes of stretching after a workout will allow you to “wash” the floors of the remaining lactic acid from the muscles and return them to normal mode for everyday activities.
As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.
No. 1. Active stretching with weights
It consists in the fact that you carry out your usual training program, but with a small “BUT” - the muscles work only in a fully stretched position. The following visual will serve as a good example:
Dumbbell flyes on an inclined (upward angle) bench to stretch the chest muscles.
Pullover with dumbbell for lats.
Seated barbell curls (Scott bench) for biceps.
French press for triceps.
Shrugs for shoulders and trapezius.
For the hamstrings and lower back.
Lunges for quadriceps.
Calf raises for calf muscles.
Each of these exercises will allow you to lower the weight all the way down and really feel a deep stretch in the target muscles with each repetition. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.
Note:
Human muscles can stretch up to 150% its length.
Next in line is...
No. 2. Static stretch
A classic of the genre, familiar to most people who visit gyms/fitness rooms. You do static stretching to the point of discomfort, and then maintain the stretching state for 30 seconds Once your body gets used to this procedure, it will increase its pain threshold, allowing you to stretch deeper and longer.
Here are some exercises you can do during your workout: (before/after/during):
Pectoralis major and minor muscles (rotation of the body, failure of m / u supports, stretching with a wall bars).
Back muscles (hanging on the bar, tilting the body to the side while holding the support, praying on the knees).
Muscles of the neck and shoulders (side bends, horizontal adduction, lock behind the back).
Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).
Arm muscles: forearms and hands (frontal extension of the fingers, bending the fingers from the lock position, bending the fingers of the other hand).
Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and hamstrings (hip extension with knee extended).
Muscle group of the leg: calf muscles (stretching hands to legs while sitting, stretching with emphasis on the heel).
Abdominal muscles: rectus/oblique (lying position on the stomach with emphasis on the elbows, side slope with support for support, bridge, bending to the side while holding the body bar).
Actually, these are all stretching exercises , which I would like to talk about, and which are enough for you to do stretches properly :).
Afterword
Many people underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volume.
That's all, I'm glad that you spent this time usefully and moved one more step towards your goal - the sculpted body of your dreams!
PS. Don't forget about feedback through comments, I'm always glad to hear from you.
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Before you start stretching your muscles, be sure to do this; this will collectively prepare all areas of the body for more serious loads. Don't ignore stretching, it's not a fad, but a key point in training.
MUSCLE STRETCHING is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic to withstand loads from the environment.
When performing exercises to stretch muscles, you must adhere to a number of rules.
Proper muscle stretching
All movements are performed at a moderate pace, suddenness of movements is excluded, otherwise unwarmed muscles can easily receive a painful injury;
Do not hold your breath, breathe evenly and deeply, exhale while stretching the muscles, inhale at the relaxation stage;
It is necessary to stretch the muscle areas until you feel slight discomfort; you need to feel how it stretches; if pain occurs, release the pressure on the muscle;
After stretching a specific area, hold at the maximum stretch point for 10-15 seconds, then return to the starting position.
Always start with minimal pressure on the muscles, gradually increasing the load; if you immediately start pulling with all your might, injury is guaranteed, and the muscles will ache for a long time and remind you of themselves at the most inopportune moment.
Contraindications to muscle stretching
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For lower back diseases
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With high blood pressure;
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Inflammation of the pelvis and hips;
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Complex spinal injuries;
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The presence of cracks in the bones;
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The presence of severe bruises on the legs;
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Problems with joints and ligaments - in this case, be sure to consult a doctor.
Now let's proceed directly to the description of methods for stretching all muscle groups, start stretching from top to bottom of the body:
Neck stretching exercises
1. Tilt your head down as far as possible, be sure to touch your upper chest with your chin; you should feel a stretch not only in your neck, but also a slight stretch in your back muscles. At the bottom point, hold for 2-3 seconds.
2. Then tilt your head back and also stop for a better stretch for a couple of seconds.
3. Do not hold your breath; breathe; when tilting your head, exhale; when tilting back, inhale.
4. For better stretching, when lowering your head down, lightly press the back of your head with your hands.
5. Remember, the neck is a bundle of nerve endings, so there is no harshness, everything is done smoothly, with controlled movements.
6. Just like in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck
7. All manual pressure is moderate, to the point of feeling slight discomfort, but not severe pain.
1. Stand straight, slowly turn your head to the left, stretch as far as possible, hold for 2 seconds, then to the right, perform 5-6 turns in each direction.
2. Afterwards, you can perform circular movements with your head, using the full range of motion - tilting your head forward, sideways and back as much as possible.
Shoulder stretches
1. Bend your elbows and place your fingertips on your shoulders, perform circular movements forward and then back for 10 repetitions.
2. During movement, the fingers do not leave the shoulders.
3. Use the maximum range of motion, don’t be lazy; the effectiveness of all movements of the upper body depends on warming up the shoulder joints.
1. Stand up straight, point your left hand to the side towards your right shoulder, and with the palm of your right hand lightly press on the triceps of your left hand, without bending the elbow of your left hand. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch your arms.
2. No jerking, apply pressure and keep it in a stretched state, jerking will only bring injury and pain.
1. Ideally, you need to bend your arms slightly at the elbows and begin to move your arms in a circular motion, first moving backwards for 10 repetitions, and then forwards for 10 times.
2. To better warm up the shoulder joint, you can take turns making circular movements with your arms, also 10 repetitions forward and backward.
Warm up exactly sequentially, as indicated in the figures, this way you warm up the muscle areas from lesser to greater load.
Stretching the muscles improves blood circulation and speeds up the access of nutrients to the muscles!
Arm stretching exercises
1. As shown in the figure, move your right arm back behind your head and apply light pressure to your right elbow, feeling a stretch in your triceps.
2. Hold for a while and then change the position of your hands, do 5-6 repetitions on each hand.
3. Afterwards, shake your hands slightly to relieve muscle tension or rub your triceps with your palm.
1. Pay attention to the drawing, the right hand, grasping the pole, is pointing the thumb down, this is a very important moment!!!
2. Then, turning the body to the left, feel the stretch of the biceps, having reached the maximum stretch, hold, relax the muscle by turning to the right and turning to the left again, stretch it.
3. Change hands and do the same. After finishing, do flexion - extension of your arms at the elbows, relieving muscle tension.
1. Kneel down and point your fingers towards you.
2. Bend your lower back and slowly lean back, keeping your palms on the floor, creating positive tension in your biceps.
3. Stay in this position for as long as possible
4. Then relax, shake your hands and after 20 seconds repeat again and so on 3-4 times.
Chest stretching exercises
1. This exercise is called scissors - stand straight, legs slightly wider than shoulder-width apart, spread your arms to the sides and sharply bring your arms in front of you, with your right hand first on top (as in Figure B), then force your arms back, feeling a stretch in your chest and again brings his left hand in front of him, but on top.
2. Continuing to alternate arms in front with arms extended back, stretch the pectoral muscles.
1. An exercise from the old Soviet school is also a good idea: first bend your elbows, spread them to the side so that your forearms are parallel to the floor and push your arms back with your elbows bent.
2. Then, returning to the starting position, spread your arms again, but with your palms up.
3. Alternately perform a push of the arms back with bent elbows and a fly with the arms straightened.
There is one more wonderful exercise. Stand in the doorway, arms bent at the elbows, placed to the side and rest your palms on the baseboards on the sides of the door, elbows should be slightly below shoulder level. Next, leaning forward, we stretch the pectoral muscles, lightly rocking back and forth.
Back stretching exercises
1. Grasp a low bar or stable object in front of you, with your elbows straight and your knees slightly bent.
2. By force, tensing your abdominal muscles, lower your body down, thus warming up your back muscles and relieving muscle tension.
3. Lower yourself into an incline with light leaning downward movements, perform 15-20 light inclines, this will be enough.
1. Starting position - kneel down on a soft rubber mat, pull your stomach in as much as you can, this is how you train the vacuum inside your stomach to prevent your stomach from bulging out, then bend over like a cat, it will stretch your back muscles well, then arch your lower back as much as you can, then lower buttocks to the feet, at the same time the arms look forward without bending at the elbows.
2. After holding the stretched position for 10 seconds, go back up to the crampon position.
3. Perform 15-20 repetitions in this manner to warm up the muscles of the back and lumbar region.
1. A wonderful exercise for stretching muscles, even though the abdominal muscles work hard here, but there is one trick here.
2. Before bending to the side, place your palm on the back of your head, move your elbow forward a little, and do not lean strictly to the side, turning your body slightly, you should feel how the lats stretch.
1. Place your hands on your side and start moving your hips in a circular motion.
2. First perform 15 repetitions to the right, then to the left.
3. Use a large range of motion, bending forward well and back enough; if you do everything correctly at the end of stretching the back muscles, your lower back should be slightly tensed, you will feel it, even if it was slightly squeezed by a belt.
Elastic muscles allow you to increase the range of motion, which makes exercises more effective!
Abdominal stretching exercises
1. Lie down on the floor, place your palms as if you were about to do push-ups.
2. While exerting force on your arms, straighten them completely at the elbows, at which time the muscles lift off the surface.
3. Stay in this position for up to 10 seconds, feeling the stretch in your abdominal muscles, then lower yourself to the floor and relax your abs to relieve the feeling of tension and go up again, do this 4-5 times.
1. Take the starting position - feet slightly wider than shoulder-width apart for stability, hands on your sides on your belt.
2. Lifting your left hand from your belt, lift it up and tilt it to the right until you feel tension in your oblique abdominal muscles.
3. Feeling the entire left side being pulled, immediately return to the starting position and do the same with your right hand. Remember, when you stretch, you don’t need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.
Exercises for stretching the buttocks
1. We look carefully at the beautiful girl in the picture and do exactly the same 😉. Sitting with your butt on the floor, straighten your right leg to your knees, place your left leg behind your right, keeping your back straight.
2. For stability, rest the fingers of your left hand on the floor, bend your right arm at the elbow, begin to smoothly turn your body to the left, you will immediately feel your buttock stretching.
3. No sharpness, the movements are deep but smooth, after holding for literally 1 second, return to the starting position.
4. Do 15 times on each side, this will be 1 approach. There should be at least 3 such approaches. The middle and small muscles.
1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pulling it towards your chest.
2. Then, grasping your knee, pull it to the side towards your chest as much as possible, reaching the peak of the stretch, stay in this position for 10 seconds. Stretches very well gluteus maximus muscle.
3. Without rest, do the same with the other leg, do 5 repetitions on each leg in 1 approach, there should be 3-4 approaches in total, and then at your discretion.
Training without preliminary stretching increases the possibility of injury!
Leg stretching exercises
1. We looked at a beautiful girl and do the same, with your right hand for stability of balance, grab the support, with your left hand take your left leg and lift it up as much as possible, preferably so that the heel almost touches the buttocks.
2. Please note that the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles (the front of the thigh) as much as possible.
3. Stay in the position of stretching the muscle as in the photo for 15-20 seconds on each leg, perform 2-3 such stretches, you should feel the muscles stretching, gradually the feeling that the muscle is stretching will pass, this means that the muscles are well stretched.
1. An excellent stretching exercise for both...
2. Take a deep lunge forward, the back leg can rest on the toe or lie with the foot up, as shown in the figure.
3. Leaning your hands on the floor, reach the maximum stretch of the muscles without causing pain, stay in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to relieve muscle tension.
1. The exercise is called half-split, look carefully at the picture, lower yourself to the lowest point very slowly, holding your hands to the floor.
2. Having reached the bottom point, you can slightly lean forward and try to reach your toes with your fingers, the hamstrings and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs come into play, that is, the groin muscles get a good warm-up and will be less susceptible damage.
1. Take the starting position with your feet wider than your shoulders. Begin to alternately tilt and reach for the left and right toes of your feet. The knees should not bend when bending.
2. No sudden movements, everything is smooth and controlled, with each inclination as the hamstrings and ligaments warm up, the inclination will become deeper and easier. Take your time, do everything carefully, without feeling any sharp pain.
1. A variation of the exercise described above, only the starting position is sitting on the floor, start stretching forward, reaching your toes with your hands or placing them on your knees, as indicated in the figure, and try to bend your torso as low as possible.
2. You can stretch the ligaments of the back of your legs either by smooth bending or by holding in this position for 10-15 seconds.
1. An excellent exercise to warm up your muscles.
2. Lean your hands against the wall, your left leg is in front, and your right foot rests completely on the floor. It is important that the heel remains on the floor , otherwise the effectiveness of the exercise is lost. You can adjust the stretch by stepping your right foot closer or further, as long as your heel is on the floor.
Conclusion
A set of the most common exercises for stretching the whole body was described above; modify them, experiment, make your own adjustments, in short, use your imagination and choose the best exercises for yourself that give the maximum effect.
Remember, good stretching not only means elastic muscles, but also reduces the likelihood of injury before performing exercises.
Leave comments on what effect you got from stretching, the opinion of every reader is important to us, good luck 😉!
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