A Complete Stretching Routine

Stretching is an essential part of a workout. It is essential to do stretching before and after the practice of a physical activity in order to avoid possible lesions as well as the appearance of aches.

Many people skip the stretching stage. However, following a complete stretching routine largely determines the results obtained from sports training.

Contrary to popular belief, you should not only stretch after physical training, but also before, for the following reasons.

Stretching done before training prepares the body and thus helps prevent possible injuries.
Stretching done after training helps prevent muscle soreness.

Since stretching is essential, here we explain what a complete stretching routine is all about. We also give you some tips that will help you follow this routine in the best possible way according to your needs.

Complete stretching routine: lower body stretches

leg stretching routine

The lower part of the body includes the legs and buttocks. It is essential to properly stretch this part of the body. Many athletes suffer from pain and cramps in the calf. These pains are generally very unpleasant.

As you would expect, there are many stretches out there. The main thing is to opt for stretches that involve the muscles that we are going to be working or that we have just worked.

For example, if you are not going to use the glutes, then it is best to stretch only the legs.

In the rest of this article, we invite you to explore five lower body stretches that are essential as part of a complete stretching routine.

For some of these stretches there are variations. Some of them can be done while standing as well as seated.

Buttocks

Stand up.
Bring your heel back to your buttocks to stretch your quads. If you have trouble balancing yourself, you can do this exercise while leaning against a wall.

Sitting stretches

In a seated position, with your legs straight, try to put your hands on the tips of your feet.
This stretch works the hamstrings. You can also do this stretch while standing.

Seated adductors

Sit with your back straight and your feet together.
You can use your elbows to exert slight downward pressure on the knees to strengthen the stretch.

Glute stretch while standing

While standing, bring one of your knees to your chest, using the hands that should be below the knee. Stay straight: your knee should point towards your chest, not the other way around.
You can also do this stretch while lying down, gazing at the ceiling.

Psoas stretch while standing

Take a big step forward.
Bend your front leg so that it forms a right angle. The leg at the back should be slightly bent.

Complete stretching routine: upper body stretches

arm stretching routine

The upper part of the body includes the chest, arms, and head. It is also essential to stretch these different parts of the body.

Regarding the head and neck, it is essential to give them special attention.

Just like we did for the lower body, here we offer you a complete stretching routine.

Arm in the sky

Stretch your arms up as far as you can.
Intertwine your fingers
Lean your arms to the left, then to the right. The body must accompany the movement.

Arms forward

Intertwine your hands.
Stretch your arms forward as much as you can.
You can flex the spine slightly to strengthen the stretch.

Arm back

This exercise is similar to the previous exercise, except that this time you have to stretch your arms behind your back and not forward.
This exercise works your shoulders and biceps.

Shoulder stretch forward

Cross one of your arms through your chest.
Using your other arm, put pressure on the elbow area. The arm you are stretching may be straight or slightly bent.

Triceps stretch

Stretch one of your arms towards the ceiling, then bend your elbow.
With the other hand, put pressure on the elbow.
Don’t tilt your head forward.

Neck stretch

First exercise: do circular movements with the head.
Second exercise: Tilt your head to one side so that your ear touches the shoulder on the same side.
Third exercise: tilt your head forward until your chin touches your body, then bring your head back.

There are many other exercises and variations to stretch your body before and after a workout routine.

Keep in mind that it is essential to follow a stretching routine before and after a physical workout. Is that what you are already doing?