13 Stretching Exercises for Your Sports Routine

Stretching exercises are useful before and after an intense exercise routine. But they also help to gain strength and relieve joint pain on their own.

Whether you are just starting to play sports or have been doing it for some time, knowing the main stretching exercises will make you feel better and more relaxed. Let’s review then the best stretching exercises to add to your daily routine and feel better.

10 very effective stretching exercises

To relieve muscle tension, strengthen muscles, learn to breathe and gain physical strength, do these stretching exercises at least 3 times a week and you will start to feel different.

1. Calves

Leaning your back against a wall, lean forward with one leg bent in front and the other straight The soles of your feet should be flat on the ground and facing forward.

With this stretching exercise you make your calf muscles not so stiff and avoid cramps during your daily routine.

2. Ulnar flexion

Stretch your arm and with your palm facing downwards, stretch with your opposite hand until it is in a vertical position. Remember that you should not force too much to avoid injury

This is one of the simplest but essential stretching exercises when starting an exercise routine.

3. Back

Raise your shoulder until it is at 90°, with the hand of the other arm, apply pressure on the elbow, stretching and maintaining tension. Hold the posture for 15 seconds and repeat the movement 3 times

This stretch can be difficult if you have little flexibility or have not played sports, but it is important that you do it to the extent that your body allows, and little by little you will have more elasticity.

4. Side Bend Stretch

Tilt your neck laterally to the right with the help of your left hand. Hold the position for 15 seconds and repeat on the other side to stretch both sides of the neck.

This exercise You can include it in your daily stretching routine regardless of whether it is prior to your exercises or you will only do the stretching.

5. Lumbar

While standing, bend your legs, place your hand behind your thighs, and bring your knees toward your chest. When you bend, exhale and when you stand up, inhale Hold the position for 10 to 15 seconds and alternate with the other leg.

There is another variation of this exercise but while lying down. The ideal is that you do both modalities since they work in different areas.

6. Shoulder movement

Stand with your feet slightly shoulder-width apart. Inhale, raising your shoulders and hold this position for 6 seconds then exhale to relax your shoulders.

This exercise is of great help to relax. You can even do it after spending a long time sitting or tense, and you will feel how it helps you relax.

7. Abs

This exercise works very well before starting your routine focused on losing your belly. Lying on a flat surface you have to lie face up and inhale and exhale without hurting yourself or getting dizzy. Imagine that you want to bring your navel to the floor and maintain this contraction about 6 seconds.

This is one of the stretching exercises that you should definitely include in your routine to maintain good health.

8. Legs

While standing, take your foot with your hand and bring your leg toward your buttocks as far as it doesn’t hurt. Alternate with the other leg and repeat the exercise 3 times

9. Plank or push-up

This stretch is like doing a push-up but without going up and down. Simply lying face down, raise your body, keeping your arms bent and your feet pointed. Hold the position for 15 seconds, rest and repeat three times.

10. Doll

Stretch your arm forward with the palm of your hand facing up, with the help of your other hand, flex until your hand is vertical without hurting yourself. Alternate with the other hand. Hold the position for 10 to 15 seconds and repeat three times on each side.

11. Quadriceps

While on the floor, kneel down with your legs together, rest your arms on the floor behind your back. Your glutes should not touch your heels. Hold the position for 10 seconds, rest and repeat 3 times.

12. Leg flexors

Sitting on the ground, straighten one leg and bend the other and sit on it Bend over until you touch the ankle of the leg that is stretched. If you can reach the foot, the better. Hold for 10 seconds and repeat three times. Then change legs and repeat the same way.

13. Lower part of the trunk

While on your back, bend your legs, bringing your knees to your chest. Hold your thighs with your hands behind your knees. Hold this position for 15 seconds, rest and repeat.