Stretching

Have you just completed an intensive workout and irritated your muscles to the limit? In order to stimulate the regeneration of your muscles, it is important that you allow them to rest after a training session.

But what is also important and ensures the necessary regeneration after training are stretching exercises. Stretch all the parts of your body that you used during your workout, further promote regeneration and be fully productive again faster. Because the stretching exercises actively support your body in muscle regeneration and you can start your next training session more quickly.

If you actively promote your regeneration after training, you can build muscle more quickly and in a targeted manner and take your fitness to a new level.

Post-workout Stretches: When Are They Useful?

Stretching exercises increase your mobility, strengthen your ligaments, reduce pain such as sore muscles and give your body the relaxation it needs after a workout. That’s why stretching exercises after training are particularly useful.

By stretching, you ensure that the fascia that surrounds your muscles relaxes again after a strenuous training session. If you do not loosen the fascia, the risk of injury during sports increases.

It is important that you do the stretching exercises while your muscles are still warmed up. Because the so-called static stretching not only promotes the regeneration of your muscles but also your mobility.

However, if you plan to do intensive strength training, you should do the stretching exercises before and not after training. Because with the so-called dynamic stretching exercises, you prepare your muscles for the upcoming training session by alternately stretching and relaxing.

Static stretching after a workout, on the other hand, stretches your muscles to continue to speed up muscle recovery. Are you wondering which exercises are suitable for your back, arms, and legs? We’ll tell you!

Stretching Exercises For The Back

To stretch your back after training, there is a wide variety of stretching exercises. You can do the stretching exercise in the classic way cat hump executes. To do this, get on all fours. In the starting position, your back should form a straight line. Bring your chin to your chest to straighten your spine in this position.

Hold this starting position for a few seconds before lifting your upper body up and forming a cat’s hump on the next exhale. Hold the cat hump for 20 to 30 seconds and then return to the starting position. Repeat this exercise a few times to especially stretch your lower back.

You can also lengthen and stretch your back by lying flat on the floor and then slowly rolling your legs towards your head. The goal of this stretch is for you to gradually roll your legs over your head so that you are only lying on your neck and shoulders.

With this exercise, you can stretch your entire back and actively influence muscle regeneration after training.

Stretching Exercises For The Back

Stretching Exercises For The Arms

Do you have a job where you spend most of your time sitting? Then you are not alone. On average, a person sits around 7 hours a day. We adopt a forward-bent posture, which unconsciously shortens our chest muscles.

Take your chance to stretch your muscles after a training session with stretching exercises for the arms and thus counteract muscle shortening. How about a stretch that you can easily do in the office and even pay attention to your entire upper body?

To do this, stand up straight. Bring your arms behind your back and place your hands together. Push your chest forward and squeeze your shoulder blades together. Now try to raise your arms up as high as possible. Lean forward as best you can.

In addition to stretching your arms, this exercise stretches your pecs, biceps, lower back, and even your hamstrings. This stretch is a real all-rounder that can be performed anywhere and stimulates your muscle regeneration and mobility.

Read Also Flat Stomach Exercises.

Stretching Exercises For The Legs: Regeneration For Calves and Thighs

The muscles in the thighs and calves, like the chest muscles, are often shortened by sitting too much. There are also exercises for this, in which you focus specifically on your legs. For example, to stretch your calves, you can do a simple exercise anywhere you have a wall or railing nearby.

To do this, stretch your arms forward and press your hands against the wall at shoulder level. Find a leg that you can take a big step backward with. Your leg must be straight and your heel flat on the floor for this stretch. Now bring your other leg to a right angle.

If you’ve stepped your leg and foot back far enough, you should feel a stretch in your calf from the stretch. Do this stretch with both your left and right leg to stimulate muscle recovery in both legs. A stretching exercise that stimulates the recovery of the thighs and relaxes the muscles after training is as follows: Stand up straight.

Your legs should be shoulder-width apart. Once you are well positioned, grab your right foot with your right hand and pull it towards your buttocks. It is important that you push your knee back and your hip forward during this exercise. Do this exercise for about 30 seconds and then switch to the left leg.

Stretching Exercises For The Legs

What Can I Do Against Sore Muscles?

We all know it: sore muscles. The pain that occurs after intense exercise, unfamiliar movements, or excessive exertion. This contributes to the fact that the sore muscles after training do not occur or at least only manifest themselves in a weak form.

Not only stretching exercises are suitable for promoting regeneration after a workout and avoiding sore muscles. They also promote blood circulation in the muscles and support the metabolism of the connective tissue. This counteracts inflamed tissue.

As a result, you can enjoy improved mobility and reduce your sore muscles, and speed up regeneration. This is a massage gun that relieves tension, stimulates blood flow to the muscles, loosens your fascia, and thus oxygenates your muscles. This will speed up your muscle recovery after an intense workout in our gym.

What Can I Do Against Sore Muscles?
What else can you do against sore muscles? Don’t let it get to that point! Use the wooden devices at the 6 stations of the Five Concepts. At all these stations, one thing is in the foreground: stretching exercises through backward movements.
The goal is that you not only stretch your muscles but also promote strength, endurance, and mobility. This is how you specifically prevent muscle soreness.

 

Read Also Abductors: Muscle Groups In The Body

Leave a Comment