Whether you exercise regularly or not, staying flexible is essential to the well-being of your body. Stretching prevents muscle injuries, relieves back pain, improves athletic performance, and reduces brain stress. It will keep your muscles flexible as you get older, and if you exercise regularly, it will protect your body from overuse. Moreover, stretching can be done even without leaving home.
Don't worry, you don't have to stretch until your muscles feel sore for noticeable results. Gentle and light stretching after your workout, during a break at work or before you go to bed is very beneficial.
Continue reading why and how to do stretching exercises for beginners...
Useful properties of stretching as a form of fitness
Stretching prevents injury by lengthening the soft muscle tissue surrounding your joints. Both excessive exercise and a sedentary lifestyle shrink these tissues, limiting the range of motion in the joints. A limited range of motion makes it impossible to use your full muscle potential and, more dangerously, increases the risk of injury.
The muscles that are most stressed—the hamstrings, quadriceps, calf muscles, back muscles, and hamstrings—are most vulnerable to muscle strains. To reduce the risk of pulling a muscle, make stretching those muscles part of your daily routine.
Stretching relieves back pain by making the lumbar muscles more flexible. Stretching is what improves your athletic performance by allowing you to use your muscles to their full potential.
Stretching releases tension from the muscles, which reduces physical and mental stress. A tense body becomes uncomfortable, which can lead to a number of adverse effects, including limited blood circulation and chronic back pain. Combat both the physical and mental effects of stress by stretching regularly.
Weight loss and fat burning potential
You exercise regularly and lose weight. Fantastic! It's always rewarding to see how your body changes in response to your blood, sweat and tears in the gym. However, the faster your body changes, the more vulnerable you are to injury.
A sprained ankle or hamstring can keep you away from the gym for weeks or even months, so it's absolutely essential to stretch regularly to prevent injury. Target exactly those most commonly used muscles we talked about earlier for best results.
While yoga probably won't make you super lean, it's a great addition to any weight-loss exercise routine. Practice restorative yoga poses: child's pose (balasana) and prone warrior pose (supta virasana). Other poses, such as downward-facing dog pose (adho mukha svanasana), specifically target high-stress muscles.
Potential for toning and muscle building
A balanced ratio of length and tension improves the muscle's ability to recover. Focusing all your attention on building muscle mass and endurance will limit this ability.
The key is balance. If you prefer strength training, then stretching will improve muscle tension and increase strength. If, however, you do a lot of flexibility training without balancing it with strength training, it will simply make you weaker.
Do I need to attend group classes and what can I expect from them?
Athletes often don't do stretching exercises and lose sight of it. For example, a busy person may have trouble finding the time to do quality stretching in the beginning, or many may be too tired at the end of a workout to do any stretching. This is understandable, but it is also a recipe for injury.
Adult classes that focus on flexibility, such as yoga, can help you develop a stretching routine that you can enjoy doing. If you don't naturally tend to stretch during your regular workout, the class will keep you in shape (at least for an hour).
Stretching isn't always intuitive. While you're still a beginner, it's helpful to have an instructor walk you through every step. A good instructor will give you a fundamental understanding of technique and safety that you can use in your own practice later.
Recommendations for flexibility and good stretching
Do a short cardio session or some warm-up exercises. Exercises should be performed for each muscle group and joint for which you need flexibility. Stretching should be gentle and gradual to avoid overstretching, as the stretch reflex can come into play, causing pain and possible damage to soft tissue, ligaments or tendons.
The stretch should be spread out over several stretches rather than done in one sitting. Do stretching and flexibility exercises several times a day, 4-5 days a week. The stretch should be progressive over 10 to 30 seconds.
Why is flexibility so important?
Stretching is one area of fitness that we don't think about too much beyond a few exercises before or after a workout. In fact, stretching is something most of us skip because we run out of time, energy and motivation. After all, stretching doesn't burn many calories, so why bother?
Being healthy and fit isn't just about burning calories. One reason to do some flexibility exercises is the simple fact that stretched muscles will allow your joints to move through a full range of motion.
Full range of motion is where you get the most out of each exercise and, as a result, your workout.
How can tight muscles hurt your workouts?
Think about what happens when you tense any part of your body. If you have tight thigh muscles, you may not be able to do proper lunges, abdominal curls, or squats.
This means two things: you are not getting the most out of these exercises, and if you continue doing them in the same way, you may get injured.
Benefits of Stretching
Not only does stretching help you get the most out of your workout, but it can also help you feel better as you get older.
- Increased productivity and reduced risk of injury. One fact: Studies have shown that stretching doesn't help reduce soreness from your workout, so don't expect it to cure everything that's ailing you. However, maintaining enough flexibility to exercise safely is important for your overall health.
- Reduced muscle pain and improved posture
- Reducing lower back pain
- Increased blood flow and nutrients to tissues
- Improved coordination
- Relief from muscle tension
- Improved muscle recovery after exercise
- Feeling better
How to stretch?
Creating a flexibility training program is quite simple; all you need is effective exercises and knowledge of the technique of performing them.
Stretching is one of the most gentle ways to work with your body, and the best thing is that you can do it anytime, almost anywhere.
You don't need special equipment, just a little time and a set of exercises.
Some basic stretching guidelines:
- Stretch after your main workout. Research has shown that stretching before exercise does not reduce the risk of injury or soreness. In fact, stretching cold muscles can lead to injury. If your goal is to increase flexibility, it's best to stretch after a workout when your muscles are "warm and pliable."
- Stretch the muscles you worked during your workout. If you're short on time, focus on the core muscles, or the muscles that tend to be tightest: the biceps and quads, hamstrings, glutes, and chest.
- Don't bounce when performing static stretches. Hold a comfortable position until you feel a slight pull in the muscle. It won't hurt you in any way, but bouncing may cause you to dislocate a joint.
- Hold each position for 15-30 seconds to get maximum benefit.
- Stretch throughout the day. Stretching after a workout can improve flexibility, but stretching throughout the day can help you reduce tension and stress.
Stretch training
Active flexibility training will not take much time. In fact, you can achieve a full body stretch with just a few core exercises.
The exercises below are designed to stretch all major muscles.
Do them after your workout and throughout the day to reduce stress, boost happy hormone levels, and improve blood circulation.
Stretching routine for beginners
To start stretching at home or in the gym, you do not need any preliminary preparation or special diet. People who do not have serious health problems will easily start training according to the program for beginners - the main thing is internal motivation.
It is worth noting that in order to engage in any sport, you first need to choose good and correct clothes. Every person knows that for fitness and flexibility exercises, it is necessary to wear elastic training pants and a light, comfortable T-shirt.
For activities, it is best to choose fabrics made from polyester, nylon or elastane. Such materials are durable and can withstand strong stretching.
Exercises to develop flexibility for beginners are quite simple and do not require any special skills. Of course, to start working on your body, it is initially best to contact a stretching trainer. The specialist will quickly develop a program based on the physical data and individual characteristics of the body.
Classes for each person can be structured differently, but all are based on standard exercises and begin the same way with warming up the largest muscles of the body, that is, the legs and back.
It is important to know that morning or evening stretching should not be done before serious physical activity, as the muscles will be completely relaxed after training.
All exercises for stretching the body should begin correctly with the legs and back, therefore, first you need to figure out exactly what exercises are used to work on them.
Back
Each of us has seen how pets wake up. After waking up, cats and dogs actively stretch and knead every muscle. Almost all stretching workouts are learned from our smaller brothers.
Before a general set of exercises, each person initially needs to warm up a little. You can jump rope, do shallow bends to the right and left, and squat a little. In any case, warming up should only invigorate the body for further training.
There are several of the most effective stretching options for the back.
- Sitting on the floor with your legs fully extended and relaxed, your torso slowly leans forward until painful sensations appear in the muscles of your legs. Afterwards, the back is calmly straightened. Tilts are repeated from 5 to 15 times.
- Sitting on the floor, the legs are connected to each other so that the feet are as close to the torso as possible, and the arms are crossed behind the head. In this position, turn the torso in different directions.
- Standing on the floor with your feet together, perform deep forward bends.
- In a standing position, your feet are shoulder-width apart and your arms are crossed behind your back. The back is bent back from 5 to 15 times.
- Hands and feet on the floor, moving the lower back up and down.
- Lying on your stomach, your head and shoulders are raised above the floor.
- From a standing position, stand on the “bridge”; if you lack dexterity, the exercise can be done from the floor.
- Lying on your stomach, grab your shins with your hands and try to “stretch up”, imagining a ring.
- Lying on your stomach with your arms and legs spread out like an asterisk, you need to roll with your right leg to reach your left hand and vice versa. During the exercise, the torso does not come off the floor.
You can do them both in combination and selectively, the main thing is that you feel comfortable and pleasant during classes.
Legs
Stretching the legs begins with developing the plasticity of the thigh muscles. To work your hamstrings, you need to lie on your back and pull your right or left leg towards you. During the exercise, the legs should remain straight and the pelvis should not lift off the floor. The movements should be swaying. Stretching is carried out alternately for one and the other leg, for 1-2 minutes.
To stretch your gluteal and gluteal muscles, sit on the floor with your feet touching each other. The legs are pulled as close to the body as possible. During this exercise, you bend forward with a straight back. This can also be done as if “hovering” in one position. After bending forward, keep your back straight for 30-60 seconds.
The inner thigh muscles are also stretched with the help of another exercise. While sitting on the floor, straight legs must be spread in different directions to their maximum width. In this case, bends forward, right and left are also performed. During such a stretch, you need to try to make each bend deeper than the previous one. However, it is worth remembering that bending over should not cause severe pain.
Exercises to stretch the outer thigh muscles: you sit on the floor, bending your left leg under you; the right leg, bent at the knee, must be thrown as far as possible over the left leg, and the knee pulled to the chest. You should remain in this position for about one minute, after which you need to change legs.
Many people who have been to gymnasts’ performances have seen how girls, standing on one leg, stretch their leg behind their back, making a kind of “ring”. This exercise allows you to stretch the front of your thigh muscles. Of course, an untrained person cannot repeat this after professional athletes, since they develop body plasticity over the years. Beginners begin to do this exercise while lying on their side. If you are lying on the left side of your body, then you need to stretch your right leg with your right hand. The time to perform this stretch is 1 minute for each leg.
Leg-split
Any girl in her life has at least once wanted to do the longitudinal splits, but over time the desire remains, and the opportunity to realize the dream looks more elusive. Simple exercises for stretching the legs will allow a person to do the splits at any age.
Split stretching exercises occur in stages
1. Dynamic gymnastics: this complex includes swings and rotations of the legs in different directions. To achieve maximum effect, such stress on the muscles must be stopped after fatigue appears in the legs. It should be remembered that a tense and tired muscle constantly contracts and cannot be stretched.
The active warm-up also includes bending forward, backward and to the sides. It is advisable to do all exercises without stopping and change them after 10-15 repetitions.
2. Ballistic load: includes a more serious impact on the leg muscles. All exercises occur on the verge of the pain threshold, and should lead to a greater increase in pain. This complex includes exercises with lunges. You take a very deep step forward, while the remaining leg behind you should be straight. Afterwards, with springy movements you should deepen your step. This exercise is done for a minute on each leg.
Ballistic load also includes rolls. To perform them, you need to squat on one leg, and the other needs to be extended to the side. You need to sit in this position for about 15 seconds, and then slowly and smoothly move without using your hands to the second leg.
This set of exercises also includes bending. Sitting on the floor, you need to spread your legs as wide as possible and alternately bend towards them, lingering over each knee for 10-15 seconds.
Each exercise aimed at developing flexibility requires a certain amount of willpower, since the effect can only be achieved through pain.
Gymnastic stretching includes not only a complex for developing flexibility and plasticity, but also active walks and work on problem areas of the body.
When starting to stretch, you should not immediately choose a large number of exercises for yourself. For untrained people, to begin with, it is best to identify 5-7 basic exercises, and, having already worked them out, add new ones.
When doing stretching gymnastics, choose a general set of stretching exercises, supplementing it with small physical activities: dumbbells, jump rope, squats, etc.
Stretching for beginners is a convenient and easy way to monitor the health of the body and look well-groomed.
Exercises for warming up and flexibility of muscles and joints
Hamstrings
Stand on your heels with one leg straight in front of you. Keep your back straight and stretch your leg until you feel a stretch in the back. Hold the position for 30 seconds and repeat on the other side.
Ikr
Take one leg and move it back behind you, with the other leg standing straight. Press your heel into the floor as you bend your knee, feeling a stretch in your calf. Hold the position for 30 seconds and repeat on the other side.
Chest
Sit or stand with your arms behind you, interlocking your fingers if you can. Straighten your arms and raise them slightly, feeling the stretch in your chest.
Triceps
Sit or stand, raise one arm up and bend your elbow, moving your arm behind your head. Use your other hand to gently pull on your elbow, feeling the stretch in your first arm. Hold the position for 30 seconds and repeat on the other side.
Shoulders
Sit or stand with your right arm straight across your chest with your fingers pointing toward the wall to your left. Use your left hand to pull on your right arm, stretching your shoulder. Hold the position for 30 seconds on each side.
Hips
Lie on the floor, place your left leg on top of your right knee. Place your hands on your right hip and gently pull your leg toward you, keeping your upper body relaxed. Hold the position for 15-30 seconds and repeat on the other side.
Learn stretching exercises and workout tips
Before stretching, warm up with 5 minutes of easy jogging. Muscles become more elastic when blood circulates faster, so you'll get more benefit from stretching warm muscles. After your workout, cool down with a different set of stretches.
An oft-cited study on hamstring stretches concluded that to really impact flexibility, you need to hold each pose for at least 30 seconds (Bandy 1994). In fact, there is a direct correlation between the duration of stretching and its effect on increasing range of motion.
The method of changing poses one after another is not only less effective than holding each position for an extended period of time, but it is also dangerous.
Likewise, research has shown that you need at least six weeks of regular stretching to significantly increase your range of motion. If you give up the habit of stretching, you lose flexibility very quickly. So consistency is key.
When you stretch, don't forget to breathe. If any type of stretching is difficult, you will probably want to hold your breath, but this will reduce your flexibility and increase panic. Instead, “breathe into the muscles” that feel stronger to release mental and physical tension.
In fact, you don't need to do splits to get good results. Gentle stretching after a warm-up, during a break at work, or before you go to bed is just as beneficial. To gradually develop flexibility, work with yoga poses that can also be performed at home:
Uttanasana
Stand shoulder-width apart and lean forward. Keep your back straight and place your hands on your shins or, if possible, touch your toes. Uttanasana stretches the muscles of the hips, hamstrings and back.
Stretch Foot Pose
Widen your leg position so that there is about 90 cm between your left and right legs. Bend forward. Grasp the bottom of each ankle. Stretch Foot Pose (Prasarita Padottanasana I) stretches the quadriceps, hamstrings, and back.
Extended Triangle Pose
The distance between your legs is 60 centimeters. Turn your legs to the right. Lean forward towards your right leg. Hold your position. Then turn your legs to the left and bend towards your left leg. Extended triangle pose (trikonasana) deeply stretches the hamstring muscles.
Butt stretch pose
Sit down, stretch your legs. Bend forward towards your feet. Keep your back straight and place your hands on your shins or, if possible, touch your toes. The butt stretch pose (paschimottanasana) stretches the muscles of the thighs, hamstrings, buttocks and back.
Bridge Pose
Lie on your back. Bend your knees and place your feet close to your buttocks. Then, press your hands into the ground and lift your buttocks. Bridge pose (setu bandha sarvangasana) stretches the muscles of the lower back and shoulders.
Lying crunches
Lie on your back. Bend your knees and pull them towards your chest. Without lifting your right shoulder off the ground, twist your lower body to the left and lower your knees to the ground. Lying crunches (supta matsyendrasana) stretch the muscles of the back and buttocks.
Dynamic leg stretching exercises
Swing your legs. Helps warm up the inner and outer thigh muscles, glutes, hamstrings and calves.
To perform, stand straight with your feet shoulder-width apart. Raise one leg slightly forward, maintaining balance on your supporting foot. Then slowly and in a controlled manner begin to make pendulum-like movements with your leg to the right and left, strictly controlling your posture.
With each turn, try to achieve the maximum range of motion of the joint. The duration of the swings is 30 - 60 seconds, then continue with the other leg. You can also use a forward-backward path.
Walking with lunges. Promotes effective stretching of all leg muscles: buttocks, thighs and legs. Place your hands on your hips and take a deep step forward with your right leg, bending it at the knee and lowering your body down (your back remains straight the entire time).
A few moments before your left knee touches the floor, shift your body weight to your front leg and rise up, and then, without the slightest pause, do the next lunge with the other leg.
Side lunges. Good stretch for the buttocks and inner thighs. Stand straight, feet shoulder-width apart, hands on your waist. Take a deep step to the right, bending your knee while your left leg remains straight.
Shift your body weight to your right leg for a while, stretching the muscles of your left thigh well. Then return to the starting position and repeat the lunge on the other side.
High knee raises. This stretching exercise combines traditional lunges with high knees to create a great dynamic stretch for the calves, hip flexors, hamstrings, and glutes.
Place your hands behind your head and take a deep lunge forward with your right leg. As you come out, bend your back leg and lift your knee as high as possible toward your chest. Returning to the starting position, immediately move into a lunge with your left leg.
Cross leg raises. Helps stretch the calves, lower back and hamstrings. Watch your balance while doing this exercise!
Stand straight, feet shoulder-width apart, arms extended in front of you, palms down. Start performing cross leg raises, trying to touch your foot to the opposite palm. It is best to do this exercise on a flat and non-slippery surface.
