There is one important thing that we always forget to complete our workout routine, and that is stretching before a workout. Many people underestimate the importance of these pre workout stretches and how these exercises can help with muscle healing and flexibility.
You have to think of it this way, when you are training, your muscles are constantly contracting and stretching. Over time and with continued use, as well as poor posture, there can be a reduction in the tissue surrounding the muscles and therefore you may have a loss of flexibility.
What are the benefits of dynamic stretching?
In addition to improving flexibility and performance, dynamic stretching also helps to improve the body’s range of motion, making it easier to perform more fluid movements during physical activity or sports.
This type of stretching is also perfect as a pre-workout warm-up as it helps to increase body temperature, activate the circulation and nervous system, which allows the body to perform optimally during physical activity and reduces the risk of injury related to physical activity.
Likewise, dynamic stretching improves muscle activation, concentration and posture, which can have great long-term health benefits.
In this blog we will share 5 types of pre workout stretch helps muscle recovery so you can put 100% effort into every exercise.
5 Pre Workout Stretches That Will Warm You
1 – Leg and hamstring stretch
Sit on a mat, then stretch your leg out just in front of you, with the opposite leg bend it and turn it inwards as shown to act as a fulcrum. Reach the foot with the same hand, i.e. if you stretch your right leg out, touch your right foot with your right hand. If you can, stretch the foot towards you.
Stay in this position for 20 to 30 seconds and repeat with the other foot and arm. This type of stretching is especially beneficial after finishing leg exercise.
2 – Hip flexion stretch
For these post-workout stretches start by resting your knees on a mat. Take a big step forward with your right leg leaving your left leg as in the picture. Make sure your front knee does not stick out in front of your toes. Keep your back straight and push your hips forward so that you feel a stretch in the front of your leg.
Hold this position for 20 to 30 seconds and repeat on the other side.
3 – Stretching abdominal
Start by lying face down on a mat, then bring your arms towards the floor with both hands next to your chest. Slowly extend your arms to lift your chest, remember to keep your shoulders well down.
Hold the position in the picture for 20 to 30 seconds.
4 – Gluteus stretch
Put both feet on the floor at shoulder width. Raise your right leg by bending it and resting it on the knee of your left leg, as shown in the picture. Now simply press your right knee down, you will feel it tighten. If you have trouble keeping your balance, concentrate on one point.
Hold for 20 to 30 seconds and repeat with the other leg.
5 – Chest Stretch
Stand facing forward with your arms alongside your body. Now place your hands behind your body and interlace your fingers. Next, to perform the stretch, gently pull your hands away from your body, this will cause your shoulders to retract and your chest to open up.
Hold the position for 20 to 30 seconds. These stretches chest training reinforce the results in the pectoral area.
Now that you know how to perform the best pre workout stretches, we recommend that you apply them without forcing your body too much, the results will become noticeable, especially when it comes to flexibility.