We usually think of stretching the muscles after exercising, so they don’t hurt afterwards. But the reality is that performing muscle stretching is recommended every day, regardless of whether we have exercised or not.
Stretching daily prevents muscles from shortening and also helps prevent injuries, as these are often caused by lack of mobility. It also promotes the elasticity and flexibility of the entire body and reduces postural pain.
Besides that, obviously, stretching is an exercise in itself and it also helps you stay in shape. If you want to start stretching your muscles, these illustrations will help you get there.
1. Muscles that flex the neck
This exercise is done with your back straight, and your hands on your hips.
In this position, gently tilt your head back as far as you can. If you want to make it a little stronger, help yourself by applying light pressure with one of your hands to your forehead.
The muscles are stretched: sternoclavicular-mastoid.
2. Lateral neck flexors
You should do this exercise sitting down with your back straight.
First you must tilt your head, with the help of your left hand, to that side. You should try to make your ear touch the shoulder, but do not try harder than necessary, because repetition is what will make you improve.
Then repeat to the right side.
The muscles are stretched: sternocleidomastoid and upper trapezius.
3. Child’s pose
To do this exercise you must first get on all fours on a mat.
Then move your hips back slowly. The goal is to touch the ground with your forehead.
Muscles are stretched: latissimus dorsi.
4. Camel pose
For this exercise you must get on your knees, you are separated at the height of the hips and the thighs perpendicular to the ground.
Keep your arms loose and place your hands on your heels. Then, she thrusts her hips forward, arches her trunk, and pulls her head back. If your hands don’t reach your feet, leave your arms loose, avoiding excessive effort.
The muscles are stretched: direct and external obliques.
5. Side Shoulder Stretch
This exercise is done standing up. First you must stretch your arm in such a way that it crosses the body.
Then, put pressure on it with your other hand, thus increasing the stretch on the muscle.
Repeat with the other arm.
Muscles are stretched: lateral deltoids.
6. Extended Triangle Pose
This pose requires you to stand with your feet slightly apart, so that they are wider than shoulder-width apart. Also, extend your arms to the sides.
Now, turn your left foot 15º to the inside and your right foot to the right 90º, aligning both heels.
Extend your torso and place your right hand on your right leg and raise your opposite arm.
Repeat backwards.
Muscles are stretched: external obliques.
7. Twist the spine
This exercise begins lying on the floor.
In that position, move your right leg across your body, and push your right knee with your hand. This will stretch your muscles better.
Repeat the procedure with the left leg.
Muscles are stretched: glutes and external obliques.
9. Glute stretch
To start, sit on the floor with your legs extended and your back straight.
Then slowly bring your right leg toward your chest. As you do this, turn your hips out.
Hold for a few seconds and switch legs.
Muscles are stretched: glutes.
10. Sitting Pigeon Pose
For this exercise, you need to sit on the floor and move your right hand behind you.
Then, put your right foot on top of your left leg above the knee. Hold it and apply pressure with your hand.
Repeat the same with the other foot.
Muscles are stretched: tibialis anterior.