Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching.
But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.
Stretching
There are several types of stretch– static, ballistic and proprioceptive muscle facilitation (PPMF).
Static stretch- this is the usual stretching of the muscle with holding the torso for some time in a stretched position.
At ballistic stretching the muscle is stretched through short jerky movements.
PPMO- this is a complicated version of ballistic stretching; in this case reach more stretch the partner helps - by means of soft short pressure on the working part of the body.
A set of exercises for stretching the legs
The stretching program provides three types of exercises for stretching the muscles of the legs:
- exercises for stretching the quadriceps (front muscles of the thighs),
- for stretching the hamstrings (back muscles of the thighs),
- exercises for stretching the calf muscles.
The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.
Quadriceps stretch
Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat similar exercise for the other leg.
Stretching the hamstrings
Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.
Stretching the calf muscles
Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.
Back stretching exercises
The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.
Stretching exercises long muscles back (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.
Exercise for stretching the latissimus dorsi
Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.
Shoulder stretching exercises
There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads deltoid muscles, also muscles associated with shoulder joints- rhomboid and muscles that turn the scapula.
1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.
2. Raising one arm 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 the hands.
3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.
Stretching the muscles of the hands
By performing stretching exercises for biceps and triceps, you are doing prevention for elbow joints, traction tendons and carpal joints.
Triceps stretch
With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.
Biceps Stretch
Grab the door frame. Wherein 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, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.
Breast stretch
Standing at the door jamb, rest your hands on it - so that the shoulder sections of the hands are parallel to the floor. Press into the joint, stretching as much as possible pectoral muscles.
neck stretch
Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as to relax the nerves after a 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 take initial position, and tilt your head back; 10 - 15 repetitions.
After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction.
After a short interval, gently turn your head counterclockwise, then in the opposite direction.
The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm.
- Before performing the "stretching" complex, it is necessary to perform a light fitness complex.
- Either do 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 the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.
- Bodybuilding and fitness enthusiasts should know that stretching should be performed either immediately after the end of the workout, or no earlier than a day after it.
- If stretching is performed earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.
Stretching and flexibility exercises
The complex presented below includes exercises, due to which you can make the body more flexible.
In order for the body to become more flexible, it is not enough simple complex to relieve fatigue or muscle tension. We need more dynamic movements, performed by our own efforts, or with the help of a partner.
Stretching the pectoral muscles
Stand in the doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line.
Make several stretching movements, pushing your chest into the doorway.
Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch.
Perform 3 such holds.
Do a light set of push-ups before stretching.
Back stretching exercise
Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions.
Before this exercise, perform an approach of bending in a standing position, or hyperextensions.
When you get bored and become completely simple exercise to stretch the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.
Stretching exercise for hamstrings
Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes.
Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions.
Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.
If you have sufficient flexibility, and getting your fingers to the floor is not at all a problem for you, you better prefer another exercise - stretching the hamstrings against the wall.
Standing against the wall, lift your leg. Ask a partner to help you stretch your hamstrings as much as possible. 3 - 4 exercises for each leg.
Before such an exercise, in any case, you need a warm-up and preliminary stretching in a gentle mode.
Quadriceps stretch exercise
Standing straight, bend your right leg at the knee, grab her foot right hand. Pull the foot up to a full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg.
Then do the same exercise, but in ballistic mode. Do 5 reps for each leg.
If you are doing this exercise after the previous one, no preliminary warm-up is needed.
If you are doing this as your first exercise for any reason, do an easy set of squats. Then do the quad stretch from the first set.
Stretching exercise for the calf muscles
Complete maximum amount lifts on socks, standing on a stand. Then rest for 1-2 minutes.
Perform the donkey exercise (rising on toes in an incline (torso parallel to the floor), standing on the bar), but do not do the maximum number of repetitions. Do 5 to 6 reps, then stretch your calves as much as possible, and linger at this point. Do 3 sets.
Exercise for the development of flexibility of the arms and shoulders
Place a chair with a back in front of you. The back of the chair should be facing you. The chair should be at such a distance from you that you can bend over and place your palms on it.
Bend over, rest your palms on the back of the chair, and continue to “press in”. Make 5 jerky movements without taking your hands off the back of the chair and without changing the position of the 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 complex a little. Remove the hamstring exercise and donkey, but include the metronome exercise. And do it after your quadriceps stretch.
Exercise "Metronome"
Standing straight, feet shoulder-width apart, lean in right side, touching his hand to the leg of the same name. Make 8 measured movements, then wrap your hand around your leg at the lowest point that you can reach. Hold 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 the load on this muscle group. Treatment Stop. Do not try to endure the pain, reduce the load, otherwise it will only get worse. Dynamic rest. Avoid stress on the quadriceps, perform strengthening general strengthening exercises for the upper body. Apply ice. Start icing your muscles as soon as possible: 15 minutes four to six times a week for the first two days. Stretch carefully. After a few days, gently stretch several times a day. Depending on the intensity of the pain, recovery should take two to eight weeks. Gradually increase the load. As pain will pass, gradually return to the previous loads - high-speed training, work on the slopes. If it hurts, don't push it. 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 compound exercises. Steps with dumbbells Take dumbbells in your hands, lower them along the torso. Place your left foot on a low bench or step. The knee should be bent at a right angle. Push off with your left foot, stand on it, the right leg is straightened and does not rest on anything. Lower your right foot to the ground. Do 10-15 sets, then switch legs.
Walking lunges(possible with dumbbells) Perform walking lunges with both legs, on each lunge change the leading leg. Take 10 steps forward, then return to the starting position with reverse walking lunges. Hip lift Lie on your back on the floor, bend your knees, and place your feet on the floor. Arms along the body, palms up. Stretch your legs forward so that the body forms a straight line, strain gluteal muscles. Pull your toes forward. Hold for 5 seconds in this position, return to the starting position. Repeat 15-20 times.
Article translated with the support of our partner RockTape
An effective method that combines both treatment and prevention is kinesio taping. When stretching the quadriceps, it is important to relieve tension and pain in the injured muscle as soon as possible, and RockTape does an excellent job of this task. To do this, it is necessary to prepare the skin - the skin must 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 (area 1.5-2 cm below the kneecap), it is advisable to take a tape 10 cm wide, but you can also use a standard width tape. Then we round off the ends of the tape, cut one end to "grapple" the knee, as shown in the photo. We impose a 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 notched ends of the tape, unloading the damaged muscle. For greater joint support, 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 right above the area of maximum pain, while stretching evenly across the width in the central part, and apply the ends without tension.
flexible elastic body- man's dream. It is possible to try to implement the plan. The right set of exercises performed daily will help you achieve your cherished goal.
The front surface of the thigh is a tender part, you need to be careful when stretching it. The zone is pumped at an accelerated pace, it becomes very noticeable, “bloated”, preventing 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, back muscles help to unfold.
On the front of the surface of the thigh is the most powerful leg muscle - the quadriceps or quadriceps muscle - so named in connection with the heads of the muscles that start from the femur and end in the tibia, forming a common tendon. The exception is the rectus muscle descending from ilium attaching to the acetabulum. Quadriceps helps knee joint fully unfold.
The structure of the quadriceps includes muscles:
- The straight line is the longest of the other four heads of the anterior muscles of the legs. It is located from the acetabulum and ends near the tubercle tibia. Non-bending of the knee has the least impact.
- Lateral wide - the largest muscle of the specified part of the thigh. The shape is flat, wide and thick. It descends from the trochanter of the femur, weaving to the bottom of the tendon of the rectus leg muscle.
- Medial wide - in shape resembles a drop located inside, originating from a rough line and moving on to the patellar ligament.
- Intermediate wide - lies between the medial and lateral, is located deeper than the others, is recognized as the weakest compared to the rest.
Stretching the muscles of the front of the thigh: general rules
Any stretching of the back and front muscles implies compliance with the rules, first of all, so as not to damage health, and secondly, so that the achieved result is maintained for a long time.
Classes are held systematically. The number of classes should not decrease.
You will need to learn how to properly relax the muscles of the legs, otherwise it is possible to achieve the occurrence of chronic fatigue syndrome.
Consider running for a great way to stretch. You need to run at a normal pace, jumping from foot to foot with swing movements. It is possible to warm up with the help of jumps 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 position is 10 seconds, gradually increase to 60. Stretching less in time will not give a result.
To achieve success with stretching, you need to breathe deeply. You can't hold your breath!
Remember, stretching your muscles is not meant to be painful. Some discomfort is quite acceptable, especially in the initial stages, but not pain.
A good muscle stretch is the result of many years of work on the body. You will need to stock up on a considerable supply 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 it begins to work normally. the cardiovascular system, the general resistance of the body is developed.
Training gradually becomes a part of life. Stimulate your own interest by doing family or group activities.
Stretching while standing on one leg
To perform the voiced type of stretching, you need:
During the exercise, the muscles of the back, gluteus, posterior and anterior muscles of the thigh are strongly worked out in a complex way.
Consider points:
- To achieve maximum stretching, try to keep your back straight during the exercise, make sure that your legs do not bend, the pelvic bone does not move forward.
- If you choose a higher support, the stretching of the muscle group in question will increase significantly. It will also turn out to feel the stretching of individual back and front muscles on the left leg.
The classic version of the stretching of the anterior femoral muscles is performed while standing:
Performing the exercise, you will need to straighten the chest, shoulders and align the parts of the body.
Stretching in a lunge position
Relies:
- Take an appropriate position in which the left leg takes the front position.
- Bend your left leg at a right angle. The knee and ankle joints conditionally create a straight line.
- To balance the body during the exercise, you need to take hold of a support (for example, a chair) or your left knee.
- The pelvic bone moves forward so that the knee moves further ankle joint, it is impossible to tear off the heel from the floor.
The exercise will allow you to work out the front buttocks and separate back and front thigh muscles legs, shins, lumbar.
During the exercise, movements should be done smoothly, without jerks and sudden movements! Control that the left knee remains pointing forward and the knee right foot should not be on the floor.
If you want to stretch further, when the pelvis reaches the anterior point, it is worth bending your back.
Stretching in the supine position
The exercise is performed according to the algorithm:
- Lie on the right side.
- Bend the left leg to the limit, bring the heel to the buttocks for a short distance.
- Take the foot, pull closer to the buttocks, while moving the pelvis forward. Do not try to touch the heel of the buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to the muscles and joints. During the exercise, focus on stretching the hamstrings and hamstrings, not on maximum leg flexion.
Thanks to the exercise, the gluteal, lumbar and femoral muscles of the legs are stretched.
Active leg training can lead to joint problems, as exercises for lower extremities can contribute to the destruction of cartilage surfaces through the use of very big weights. Stretching the quadriceps reduces the risk of injury, improves the elasticity of the ligaments and joints, increases blood circulation in the muscles, prepares the joints (the secretion of synovial fluid increases, which lubricates the articular surfaces and prevents cartilage damage). In addition, in leg training, special importance is attached to stretching after exercise.
Stretching exercises
1. Stretching quadriceps 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. Kneeling quadriceps stretch
Get on your knees, bring one leg forward and rest your palms on your knee. Gently, leaning forward, move the body forward. Repeat the exercise for the other leg.
3. Kneeling Quad Stretch
Sit on your knees, grab your heels with your palms and move your pelvis forward and up. Tilt your head back, bend in the lower back. Slowly lean back and down.
4. Quadriceps stretch using the platform
Stand with your back to the step platform and put one foot on it, resting on the toe. Move forward slowly standing foot at the knee, resting on her hands. Repeat the exercise for the other leg.
5. Lunge Quad Stretch
