Stretching
Although nowadays people are becoming more aware of the importance of taking care of their body in training, some things are essential to integrate into a workout routine and few do. I am talking here, of course, about stretching. But why is it so important?You have to stretch not only to stay supple, but also to ensure good blood circulation to the muscles, eliminate toxins, have better muscle tone, prevent injuries and maintain good physical posture. A proper stretch will relax, loosen and untangle your muscles, while giving greater freedom of movement to your body.
Mentally, stretching will allow you to return to calm after your workout. You will experience a sensation of relaxation, calmness and well-being. Flexibility is undoubtedly one of the most forgotten physical qualities, while it is necessary to bring you the maximum benefits of a sports activity and to maximize your performances in training.
Important: Perform the stretches in calm. Do not stretch a wounded muscle. Do not push the stretch until you feel pain. Do not stop your breathing. Stretches are to be performed slowly and controlled by breathing.
UPPER BODY STRETCH (WEEK 1-12)
8 exercises. Do 1 series of 30sec per exercise. Do not take any breaks between the stretches.
1: Neck Trapezius Stretch
To stretch the left trapezius, take the wrist of your left hand with your right hand behind your back and pull down towards the ground. Tilt your head to the right side and maintain the position. Repeat on the other side.
2: Shoulder Stretch
Pull your elbow backwards and inwards with the help of your opposite hand.
3: Biceps Forearm Stretch On Wall
Press your hands firmly against a wall with your finger pointing down. Extend your arms and slide your hands up until your arms are parallel to the floor.
4: Open Side Fierce Pose
Exhale and place your right elbow on the outside of your left knee. Place your right hand flat on the floor. Raise your left hand to the ceiling. Push the bottom of your elbow against your thigh to lift and rotate your chest. Keep your knees parallel. Look up to the ceiling.
5: Flexibility / Shoulders Pectorals Stretching
Press your hands firmly against a wall with your finger pointing down. Extend your arms and slide your hands up until your arms are parallel to the floor.
6: Latissimus Dorsi Stretching
Start on your knees and lower your chest against your thighs. Extend your arms and turn your palms up toward the ceiling. Hold the position for at least 30sec.
7: T-Spine Extension Mobilization
Place your elbows on a bench and hold a stick in your hands. Lower the body horizontally and drive your shoulders towards the ground. Hold the position for a few seconds. Keep your arms aligned with your shoulders and keep your back straight.
8: Convex And Concave Back Position
Start on all fours. Bend your back downwards and upwards (cat position). Place knees under hips and hands under shoulders. Round up and then flatten out your spine alternately for at least 30 seconds. Use your breath to help you.
LOWER BODY STRETCH (WEEK 1-12)
8 exercises. Do 1 series of 30sec per exercise. Do not take any breaks between exercises.
1: Cross Legs Buttocks Hip Stretching
Lie on your back and with your ankle resting on the opposite thigh. Pull on the back of your thigh and keep the knee of the crossed leg further away.
2: Flexibility / Back Stretching
Keep your back straight. Place your foot on the inside of your knee. Keep hips aligned.
3: Flexibility / Quadriceps Stretching
Bring your heel on your knee of the stretched leg and hold the position. Keep your abs contracted.
4: Body Stretching
Raise and lower the pelvis. Push on your arms and extend your head. You can hold the position for a few seconds up or down if you want.
5: Flexibility / Buttocks Stretching
Lie down with your back flat on the floor. Hold your knee with the opposite hand and pull inward. Turn the pelvis slightly.
6: Hamstring Stretch with Rubber Band
Hold the ends of a band around your foot. The goal is to flex the hip by bringing your knee to your chest while having your leg as straight as possible (extension of the knee). Hold the position for at least 30sec/side.
7: Flexibility / Quadriceps Stretching
Place one knee on the ground and move the opposite forward with foot firmly planted on the ground. Push your hips forward and pull your shoulders back slightly to deepen the stretch on the quadriceps. Keep your abs contracted and your back straight.
8 : Flexibility / Calf Stretching
Push on the wall to put pressure on your back heel to keep it on the ground. Straighten out your calf by bending your leg slightly and lengthening it.
