Stretching is a training technique that allows you to make your muscles more elastic and your body more flexible. The literal translation of the word “stretching” is stretching.
But the technique received its English name due to the fact that it is practiced separately from fitness and athleticism, with the goal of improving the body’s health and making it more flexible.Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who started doing fitness and stretching after the age of 35 look better by the age of 70 and have a higher level of flexibility than “passive” individuals.
Stretching
There are several types of stretching– static, ballistic and proprioceptive muscle facilitation (PPMF).
Static stretching- This is a simple stretching of the muscle with holding the torso for some time in an extended position.
At ballistic stretch the muscle is stretched through short jerking movements.
PPMO– this is a complicated version of ballistic stretching; in this case achieve more stretch the partner helps - through soft short pressure on the working part of the body.
A set of leg stretching exercises
The stretching program provides three types of exercises for stretching the leg muscles:
- exercises for stretching the quadriceps (front thigh muscles),
- to stretch the hamstrings (back thigh muscles),
- exercises to stretch the calf muscles.
The legs have, in addition to the front and back muscles of the thighs and calf muscles, many more muscles, but there is no point in stretching them additionally - since they are all involved in the above-mentioned exercises.
Quadriceps stretch
Lie on your right side. Bend your left leg at the knee and, clasping your foot with your hand, pull it behind your back, stretching the anterior thigh muscle as much as possible. Repeat similar exercise for the other leg.
Hamstring stretch
Lie on your back, bend your knees. Using your hands, pull your legs towards you without lifting your back from the floor.
Calf stretch
Stand a step away from the wall. Step forward with one foot and place your toe against the wall. Pressing your whole body against the wall, do not lift the heel of your “working” leg. Every day, gradually increase your step width.
Back stretching exercises
The back consists of the lumbar muscles and the latissimus muscles, plus many small muscles, connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for all the others.
Stretching exercises long muscles back (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on or between your heels. Lean forward and extend your arms as far as possible. As soon as you feel that your palms have reached their maximum point, continue to bend over until you feel the peak of the stretch in your lower back.
Exercise to stretch the latissimus dorsi muscles
Standing a step away from the door frame, bend down and grab the frame with your right hand. Place your left hand above it. Pull your torso back, stretching your right latissimus muscle. Repeat the same exercise for the other side.
Shoulder stretches
There are three exercises to fully stretch your shoulders. And it’s better to do all three at once. Each exercise uses specific heads deltoid muscles, also muscles associated with shoulder joints– rhomboids and muscles that rotate the scapula.
1. Straighten your arm until it is parallel to the floor. Grab the elbow of your outstretched arm with your other hand and pull it towards your opposite shoulder. Repeat the same exercise for the other shoulder.
2. Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of your hands.
3. Place the back of your hand on your lower back, and with your other hand grab your elbow or slightly higher. Pull your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.
Arm muscle stretching
By performing stretching exercises for the biceps and triceps, you are doing prevention for elbow joints, traction tendons and wrist joints.
Triceps stretch
Raising your arm up, bend it behind your head and grab her elbow with your other hand. Smoothly pull your working hand downwards. A similar exercise is for the other hand.
Biceps stretch
Grab the door jamb. At the same time thumb your arm should “look” down and your arm should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the “working” hand. Standing in this position, rotate the shoulder section of your arm upward until you feel a stretch in your biceps. Repeat a similar exercise for the other hand.
Breast stretch
Standing at the door frame, rest your hands on it so that the shoulder sections of your arms are parallel to the floor. Press into the jamb, stretching it as far as possible. pectoral muscles.
Neck stretch
Neck stretching is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after a long day mental work, and also to relax nerves after grueling athletic training.
Three simple exercises performed after work or training will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.
In a standing position, tilt your head down until your chin touches your chest, then accept starting position, and tilt your head back; 10 – 15 repetitions.
After resting for 30 seconds, tilt your head as far as possible to the left, then slowly return to the starting position and tilt your head as far as possible to the right; 8 – 10 repetitions in each direction.
After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.
The above set is stretching exercises for beginners. For those who simply want to maintain their muscles and joints in the right tone, such stretching is quite enough. But you must remember the conditions, non-compliance with which can cause harm.
- Before performing the “stretching” complex, it is necessary to perform a light fitness complex.
- Either perform one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.
For example, before stretching your leg muscles, do squats, and before stretching your biceps, do biceps curls with light weights.
- Fans of athleticism and fitness should know that stretching should be performed either immediately after finishing a workout, or no earlier than 24 hours after it.
- If you perform stretching earlier than a day after training, this will only increase the damage and can lead to microtrauma and problems with the joints.
Stretching and flexibility exercises
The complex presented below includes exercises that can make your body more flexible.
In order for the body to become more flexible, it is not enough simple complex to relieve fatigue or muscle tension. More dynamic movements are needed, performed using your own effort or with the help of a partner.
Stretching the pectoral muscles
Stand in the doorway. Rest your forearms against the door frame so that your upper arms are in one line.
Make several stretching movements, pressing your chest into the doorway.
Then ask your partner to press down on your back and hold your torso at the point of maximum chest stretch.
Perform 3 of these holds.
Before stretching, perform a light set of push-ups.
Back stretching exercise
Sitting on your heels, lean forward as much as possible, placing your outstretched arms in front of you. Pause at the bottom point, and with a slight jerking movement, bend even more in the lower back. 8 – 10 repetitions.
Before this exercise, perform a set of standing bends or hyperextensions.
When you get bored and completely simple exercise To stretch the long back muscles, make it more difficult. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straight.
Stretch exercise for hamstrings
Stand straight with your feet together. Lean forward, trying to reach your fingers to the floor. Do 6 - 8 measured inclinations.
Then stand up straight, inhale and exhale deeply, and begin ballistic hamstring stretches. Bend as low as possible through jerking movements, touching your fingers to the floor, and stay in the lower position for as long as possible. 5 – 6 repetitions.
Do a set of squats before stretching. If you have stiff joints in your legs and lower back, do the stretching exercise for the rear leg muscles from the first set after squats.
If you have sufficient flexibility and reaching the floor with your fingers is not at all a problem for you, you’d better prefer another exercise - hamstring stretch against the wall.
Standing against a wall, lift your leg. Ask a partner to help you stretch your hamstrings as far as possible. 3 – 4 exercises for each leg.
Before such an exercise, in any case, you need a warm-up and gentle pre-stretching.
Quadriceps stretching exercise
Standing straight, bend your right leg at the knee, grab its foot right hand. Pull your foot up until there is a full stretch in the anterior thigh muscle. Do 2–3 exercises for each leg.
Then do the same exercise, but in ballistic mode. Perform 5 repetitions for each leg.
If you do this exercise after the previous one, no preliminary warm-up is needed.
If you do this as your first exercise for any reason, do a light set of squats. Then do the quadriceps stretch from the first set.
Exercise to stretch the calf muscles
Execute maximum quantity calf raises while standing on a stand. Then rest for 1 – 2 minutes.
Perform the donkey exercise (bent-over calf raises (torso parallel to the floor) while standing on a bar), but do not do the maximum number of repetitions. Do 5 – 6 repetitions, then stretch your calves as far as possible and hold at this point. Perform 3 sets.
Exercise to develop flexibility of arms and shoulders
Place a chair with a backrest in front of you. The back of the chair should be positioned towards you. The chair should be at such a distance from you that you can lean over and place your palms on it.
Bend over, rest your palms on the back of the chair, and continue to “press.” Make 5 jerking movements without lifting your hands from the back of the chair and without changing the position of your back.
At each workout, try to increase the delay time at the bottom point. When you can easily hold the maximum stretch for 10 seconds, change the routine slightly. Remove the hamstring stretch and the donkey exercise, but include the metronome exercise. And do it after the quadriceps stretching exercise.
Exercise "Metronome"
Standing straight, feet shoulder-width apart, bend over right side, touching his hand to the leg of the same name. Make 8 measured movements, then grab your leg with your hand at the lowest point you can reach. Stay in this position for 5 seconds. Do 5 sets for each side. published
Symptoms A feeling of tightness in the muscles or severe pain that occurs when this muscle group is stressed. Treatment Stop. Don't try to endure the pain, reduce the load, otherwise it will only get worse. Dynamic rest. Avoid straining your quadriceps and do general strengthening exercises for your upper body. Apply ice. Start applying ice to your muscles as soon as possible: 15 minutes four to six times a week for the first two days. Gently stretch. After a few days, gently stretch several times a day. Depending on the intensity of the pain, recovery should take from two to eight weeks. Gradually increase the load. As painful sensations will pass, gradually return to the previous loads - speed training, work on inclines. If it hurts, don't push it too hard. Prevention You need to work on strengthening your glutes, hip flexors, quads, and upper body. All these muscles are interconnected and must be strong and mobile. For best result do complex exercises. Steps with dumbbells Take dumbbells in your hands and lower them along your body. Put left leg on a low bench or step. The knee should bend at a right angle. Push off with your left foot, stand on it, right leg straight and not supported by anything. Lower your right foot to the ground. Perform 10–15 sets, then change legs.
Walking lunges(can be done with dumbbells) Perform walking lunges with both legs, changing the leading leg at each lunge. Take 10 steps forward, then return to the starting position with reverse walking lunges. Hip lift Lie with your back on the floor, bend your knees, place your feet on the floor. Arms along the body, palms up. Stretch your legs forward so that your body forms a straight line, tense gluteal muscles. Pull your toes forward. Hold for 5 seconds in this position, return to starting position. Repeat 15-20 times.
The article was translated with the support of our partner RockTape
An effective method that combines both treatment and prevention is kinesio taping. When you have a quadriceps strain, it is important to relieve tension and pain in the injured muscle as quickly as possible, and RockTape does an excellent job of this. To do this, you need to prepare the skin - the skin should be clean and free of hair; for this you can use a regular razor and alcohol wipes. Then we measure the required length of the tape from the level of the groin to the tibial tuberosity (the area 1.5-2 cm below the kneecap), it is advisable to take a tape 10 cm wide, but you can also use a tape of standard width. We then round the ends of the tape and cut one end to “encircle” the knee as shown in the photo. Apply the strip without tension, bending the knee 90 degrees.
Since the quadriceps tendon is responsible, among other things, for stabilizing the knee joint, we duplicate this function with the cut ends of the tape, unloading the damaged muscle. For greater support of the joint, you can additionally apply an “inverted horseshoe” tape, and for a more pronounced analgesic effect, stick a short piece of tape across the main tape directly above the area of maximum pain, while stretching it evenly across the width in the central part, and apply the ends without tension.
Flexible elastic body- a person's dream. It is possible to try to achieve your plans. The right complex exercises performed daily will help you achieve your cherished goal.
The front surface of the thigh is a tender part; you need to stretch it carefully. The area is pumped at an accelerated pace, becomes very noticeable, “swollen”, to prevent this, you will need to give up excessive weights when working with the front surface of the thigh. The muscles of the legs are pumped much less often than other parts of the body.
The muscles of this part allow you to bend your knees, tilt your pelvis forward, bend your hips, posterior muscles help to straighten up.
On the front of the thigh is the most powerful muscle of the legs - the quadriceps or quadriceps muscle - so named due to the heads of the muscle, which begin from the femur and end in the tibia, forming a common tendon. An exception is the rectus muscle, descending from ilium, attaching to the acetabulum. Quadriceps helps knee joint fully unbend.
The structure of the quadriceps includes muscles:
- The rectus muscle turns out to be the longest of the other four heads of the anterior leg muscles. Located from the acetabulum and ending near the tuberosity tibia. Non-flexion of the knee has the least impact.
- The vastus lateralis is the largest muscle in this part of the thigh. The shape is flat, wide and thick. Descends from the trochanter of the femur, weaving itself to the bottom of the tendon of the rectus leg muscle.
- Medial wide - shaped like a drop located inside, originating from the linea aspera and moving to the patellar ligament.
- Intermediate wide - lies between the medial and lateral, is located deeper than the others, and is recognized as weaker than the others.
Stretching the muscles of the front of the thigh: general rules
Any stretching of the rear and anterior muscles requires compliance with the rules, first of all, so as not to damage your health, and secondly, so that the achieved result is maintained for a long time.
Classes are conducted systematically. The number of classes should not decrease.
You will need to learn how to properly relax your leg muscles, otherwise you may end up with chronic fatigue syndrome.
Consider going for a run as a great way to exercise. You need to run at a normal pace, jumping from foot to foot with swinging movements. You can warm up by jumping in place, on one leg or both.
Warming up the leg muscles before stretching will prepare the ligaments for the exercise.
The minimum time spent in a stretching pose is 10 seconds, gradually increase to 60. Stretching for less time will not give results.
To achieve success when stretching, you need to breathe deeply. You can't hold your breath!
Remember, muscle stretching is not supposed to be painful. Some discomfort is acceptable, especially in the initial stages, but not pain.
Good muscle stretching is the result of many years of work on the body. You will need to have a considerable amount of patience to engage in this type of activity.
The benefits of exercise are obvious: the effects of stress are prevented, weight is normalized, and people begin to work normally. cardiovascular system, the overall resistance of the body is developed.
Training is gradually becoming a part of life. Stimulate your own interest by doing family or group activities.
Stretching while standing on one leg
To perform this type of stretching you will need:
During the exercise, the muscles of the back, gluteal, and sometimes the back and front muscles of the thigh are strongly worked out in a comprehensive manner.
Consider the following points:
- To achieve maximum stretching, try to keep your back straight during the exercise, make sure that your legs do not bend, and your pelvic bone does not lean forward.
- If you choose a higher support, the stretching of the muscle group in question will significantly increase. You will also be able to feel the stretching of individual back and front muscles on your left leg.
The classic version of stretching the anterior thigh muscles is done while standing:
When performing the exercise, you will need to straighten your chest, shoulders and align your body parts.
Lunge Stretch
Relies:
- Take the appropriate position in which the left leg takes a forward position.
- Bend your left leg at a right angle. The knee and ankle joints conditionally create a straight line.
- To balance your torso during the exercise, you need to grab a support (for example, a chair) or your left knee.
- The pelvic bone moves forward so that the knee moves further ankle joint, you cannot lift your heel off the floor.
The exercise will allow you to work the anterior gluteals and individual rear and anterior glutes. thigh muscles legs, shins, lumbar region.
During the exercise, movements should be done smoothly, without jerking or sudden movements! Make sure your left knee remains pointed forward and your right knee is off the floor.
If you want to stretch further, when your pelvis reaches the front point, you should arch your back.
Stretching while lying down
The exercise is performed according to the algorithm:
- Lie on your right side.
- Bend your left leg as much as possible, bring your heel to your buttocks a short distance.
- Take the foot, pull it closer to the buttocks, while simultaneously moving the pelvis forward. Don't try to touch your heel to your buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to muscles and joints. During the exercise, focus on stretching the back and front muscles of the thigh, not on bending your leg to the maximum.
Thanks to the exercise, the gluteal, lumbar and femoral muscles of the legs are stretched.
Active leg training can lead to joint problems, since exercises for lower limbs can contribute to the destruction of cartilage surfaces through the use of very large scales. Stretching the quadriceps reduces the risk of injury, improves the elasticity of ligaments and joints, increases blood circulation in the muscles, prepares the joints (increases the secretion of synovial fluid, which lubricates articular surfaces and prevents cartilage damage). In addition, in leg training, special importance is attached to stretching after performing exercises.
Stretching exercises
1. Quadriceps stretch while lying on your side
Lie on your side, bend one leg at the knee and grab your foot with your hand. Start pulling your leg back. Repeat the exercise for the other leg.
2. Quadriceps stretch while kneeling
Get on your knees, bring one leg forward and place your palms on your knee. Gently bend your body forward. Repeat the exercise for the other leg.
3. Quadriceps stretch while sitting on your knees
Sit on your knees, grab your heels with your palms and move your pelvis forward and up. Tilt your head back, arching your lower back. Slowly lean back and down.
4. Quadriceps stretch using a platform
Stand with your back to the step platform and place one foot on it, resting on your toes. Slowly fade ahead standing leg in the knee, resting your hands on it. Repeat the exercise for the other leg.
5. Quadriceps Lunge Stretch
