Stretching Exercises: Exercises To Train The Whole Body

Stretching exercises are a very important part of the training and must be done before and after training to avoid injuries as well as stiffness.

Doing stretching exercises is a very important part of the workout, although many people skip it. Performing a complete stretching routine can determine the success of your workout.

A full stretch should be performed before and after each exercise routine. This is caused by:

• Stretching before exercise warms the body and it helps prevent injuries.
• Extension after exercise reduces the stiffness associated with muscle activity.

Today we will help you figure out how to perform a complete stretching routine. In addition, we provide some tips that will allow you to do it in the best possible way in accordance with your needs.

Stretching exercises for the lower body

The lower part of the body includes the buttocks and legs. It is very important to stretch this part of the body out properly to prevent cramps.

There are many stretching exercises for the lower body, but it is necessary that you focus on the muscles you want to use during a training routine or one that you have already worked on. For example, if you do not stretch your buttocks out, then it is better to only do leg stretches.

Let us then look at some of the stretching exercises for the lower body, which should be part of a full stretching routine. They may vary, as some extensions may be performed in a sitting or standing position.

• Heel for glutes : While standing, take the heel to your buttocks as you stretch your quadriceps. You can perform this exercise by leaning against a wall if it is difficult for you to stay balanced.
• Abdominal flexion : Sit down with your legs outstretched and try to touch your feet. With this exercise you stretch your calf muscles. It can also be performed while standing up.
• Seated extent. Sit with a straight back and touch your feet with your hands. You can get help from your elbows by using them to press down on your knees and deepen the stretching exercise.
• Standing buttocks : Hold the leg below your knee and raise it to try to touch the chest. Stay in a straight position and push your knee to your chest. This can also be done by lying on your back and face up.
• Standing Psoas : Take a big step forward and stretch the leg behind. With this exercise you will stretch your psoas-iliac muscle.

Stretching exercises for the upper body

The upper body includes part of your body’s trunk, arms and head. It is important that you stretch these areas properly. In case of neck and head, take special precautions so as not to injure yourself.

As in the previous case, you will see some exercises for an stretching routine for the upper body. This must be used in conjunction with the previous lower body routine to be complete.

• Arms to the sky : Stretch your arms up as much as possible. Merge your fingers and swing your arms to the left and then to the right followed by your body.

• Arms forward : Braid your hands and push your arms forward as much as possible. You can bend your spine to deepen the stretching exercise.
• Arms back : Do the same as with the exercise above, but with your arms back. Try to raise them as much as possible without harming yourself. With this exercise you will work your shoulders and your biceps.
• Shoulder extending forward : Cross one arm in front of your chest and use the other to apply pressure to your elbow area. The crossed arm may remain extended or bent.
• Triceps extension : Stretch one arm toward the ceiling and bend the elbow, then apply pressure to the elbow with the other hand. You should not shoot your head forward.
• Neck : Perform three different exercises here. First, make circles with your head and try to get each of your ears to touch their nearest shoulder. Then tilt your head forward until it touches your chin and then tilt back.

Remember

The complete stretching routine should be performed before and after physical activity. There are many more exercises and variations, but we think this routine is at least good enough to begin with. When will you try it?