13 stretching exercises for your sports routine

Stretching exercises are useful before and after an intense exercise routine. But also by themselves they help to gain strength and relieve joint pain.

Whether you are just starting to play sports or have been doing it for a long time, knowing the main stretching exercises will make you feel better and more relaxed. So let's review the best stretching exercises to add to your daily routine and feel better.

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10 very effective stretching exercises

To relieve muscle tension, strengthen muscles, learn to breathe and gain physical strength, perform these stretching exercises at least 3 times a week and you will start to feel different.

1. Calves

Supporting your back against a wall, lean forward with one leg bent forward and the other straight. The soles of your feet should be flat on the ground and in a forward line.

With this stretching exercise you make the muscles of your calves not so stiff and avoid a cramp during your daily routine.

2. Ulnar flexion

Stretch your arm and with the palm facing down, stretch with the opposite hand until it is in a vertical position. Remember that you should not force too much so as not to injure yourself.

This is one of the simplest yet essential stretching exercises when starting an exercise routine.

3. Back

Raise the shoulder until it is at 90 °, with the hand of the other arm exerts pressure on the elbow, stretching and maintaining the tension. Hold the pose for 15 seconds and repeat the movement 3 times.

This stretch can be difficult if you have little flexibility or have not practiced sports, but It is important that you do it as far as your body allows it, and thus little by little you will have more elasticity.

4. Side bend stretch

Side lean your neck to the right with the help of your left hand. Hold for 15 seconds and repeat on the other side to stretch both sides of the neck.

This exercise you can include it in your daily stretching routine regardless of whether it is prior to your exercises or you will only do the stretching.

5. Lumbar

While standing, bend your legs, place your hand behind your thighs and bring your knees to your chest. When flexing exhale and when standing up, inhale. Hold the position for 10-15 seconds and alternate with the other leg.

There is another variation of this exercise but lying down. Ideally, you do both modalities because they work different areas.

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6. Shoulder movement

Stand with your feet slightly shoulder-width apart. Inhale lifting your shoulders and hold this pose for 6 seconds, then exhale to relax your shoulders.

This exercise is a great help to relax. You can even do it after spending a long time sitting or tense, and you will feel how it helps you relax.

7. ABS

This exercise works great before starting your belly-lowering routine. Lying on a flat surface you have to lie on your back and inhale and expel without getting hurt or dizzy. Imagine that you want to bring your navel to the ground and maintain this contraction about 6 seconds.

This is one of the stretching exercises that you should definitely include in your routine to maintain good health.

8. Legs

While standing, take your foot with your hand and bring your leg towards your buttocks as far as it does not hurt. Alternate with the other leg and repeat the exercise 3 times.

9. Plank or lizard

This stretch is like doing a push-up but without going up and down. Simply lying on your stomach, lift your body keeping your arms bent and your feet pointed. Hold the position for 15 seconds, rest and repeat three times.

10. Wrist

Stretch your arm forward with the palm of your hand facing up, with the help of your other hand, flex until the hand is vertical without hurting yourself. Alternate with the other hand. Hold for 10-15 seconds and repeat three times on each side.

11. Quadriceps

While on the ground roll up with your legs together, rest your arms on the ground behind your back. Your glutes should not touch your heels. Hold the posture for 10 seconds, rest and repeat 3 times.

12. Leg flexors

Sitting on the floor stretch one leg and bend the other and sit on top of it. Bend over until you touch the ankle of the leg that is stretched out. If you can reach the foot, the better. Stay like this for 10 seconds and repeat three times. Then change legs and repeat in the same way.

13. Lower trunk

While on your back, bend your legs bringing your knees to your chest. Hold your thighs with your hands behind your knees. Hold this position for 15 seconds, rest and repeat.

Bibliographic references:

• Andersen J.C. (2005). "Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk". Journal of Athletic Training. 40: pp. 218 - 220.