The Importance Of Stretching

One of the mistakes of those looking at the gym is to dispense with stretching before and after exercise. The body needs to understand that it will come out of a resting state and will move. Therefore, before you begin you need to prepare you for a greater effort by doing light movements and set aside the final minutes of training to relax your muscles.

But stretching is not just this? Stretched out? before and after the workout. It is one of the most efficient and very practical gymnastics. Gyms already offer specialized classes, but stretching exercises can also be done at home or in the workplace.

Many people adhere to stretching thinking about correct posture, but this is not the only benefit offered by the modality. A good body stretch helps to release tension, regain energy, increase muscle flexibility and balance.

Stretchers also find it easier to perform everyday tasks that require stretching their muscles and moving their muscles, such as going up and down stairs, changing a car's tire, tidying up, or playing with children.

Quick exercises to stretch at home

1. Lie on your back, bend and hug your legs, bringing your thighs closer to your belly;
2. Now, sitting cross-legged on the floor, hold your right thigh with your left hand and twist your torso to the right. Repeat the movement to the left side;
3. With your legs still crossed, hold your left waist with your right hand and tilt your torso to the right while keeping your other arm straight. Do the movement by tilting the trunk to the left;
4. Keep your legs crossed and lean your upper body in front of you with your arms straight;
5. Stretch your legs and pull one foot at a time with your hands, trying to touch them to your belly;
6. With your right foot against your groin, tilt your torso to the left, trying to hold the other foot. Do the same with your left foot;
7. Standing, bend left arm behind head and pull elbow down with right hand;
8. Sitting in a chair, pull your right elbow to your body with your left hand. Do the same by pulling the left elbow;

In the office

1. Take a break from work and, sitting in the chair, stretch your right arm forward, pull your right palm down with your other hand;
2. Hold the left foot with both hands, but without bending the knee. Repeat the exercise holding the right foot. If you can't reach your feet, hold your ankle yourself. (may be ankle);
3. Now stretch your neck by pulling your head with your hand and bringing your shoulder closer to your ear;
4. Finally, hold the head with both hands and pull it down.

Mayo Clinic Minute: Benefits of stretching (April 2024)