Stretching exercises are a fundamental part of any sports routine. Maintaining flexibility and mobility in our muscles and joints not only helps us improve sports performance, but also prevents injuries and contributes to rapid recovery after exercise. Below, we present 13 stretching exercises that you can incorporate into your routine to keep your body in optimal condition.
1. Neck stretch
This exercise is ideal for releasing tension accumulated in the neck and shoulder area. To do it, place one hand on your head and gently move it to the side, maintaining the position for about 15-20 seconds. Repeat the stretch on the other side.
2. Arm Stretch
Stretch one arm over your chest with the help of the other arm, maintaining the position for 20 seconds. Switch arms and repeat the stretch. This exercise is effective in releasing tension in the shoulders and arms.
3. Triceps Stretch
Raise one arm above your head and bend your elbow, bringing your hand behind your head. With your other hand, gently push down on your elbow to feel the stretch in your triceps. Hold the position for 20 seconds and change arms.
4. Back stretch
Sit on the floor with your legs straight and bend one knee over your chest, hugging it with your arms. Hold the position for a few seconds and then switch legs. This stretch helps relieve tension in the lower back.
5. Quadriceps Stretch
Standing, bend one leg back and hold your foot with the hand on the same side. Stretch your hips forward while holding the position for 20 seconds. Switch legs and repeat the stretch. This exercise is ideal for stretching the quadriceps and improving flexibility in the legs.
6. Hamstring Stretch
Sitting on the floor, stretch your legs forward and bend your torso toward your legs, keeping your back straight. Hold your ankles or legs and hold for 20-30 seconds. This exercise helps improve the flexibility of the hamstrings and lower back.
7. Glute Stretch
Lie on your back and cross one leg over the opposite knee, bringing your leg toward your chest with your hands. Hold the position for 20 seconds and then switch legs. This stretch is effective in relieving tension in the glutes and lower back.
8. Calf stretch
Standing, place one foot forward and bend the knee, keeping the other leg straight with the heel on the floor. Lean your body forward to feel the stretch in your calf. Hold the position for 20 seconds and change legs.
9. Shoulder stretch
Interlace your fingers behind your back and stretch your arms, gently lifting them upward. Hold the position for 20 seconds to stretch your shoulders and chest. This exercise is ideal for releasing tension accumulated in the upper part of the body.
10. Hip flexor stretch
Kneel on the floor with one leg bent forward and the other extended behind you. Lean your body forward slightly to feel the stretch in the hip of your extended leg. Hold the position for 20 seconds and then switch legs. This exercise is beneficial to improve the flexibility of the hip flexors.
11. Ankle Stretch
Sitting on the floor, stretch one leg forward and rotate your ankle in circles in both directions. Repeat the movement with the other leg. This exercise helps maintain mobility and flexibility in the ankles, especially important for sports that require quick changes of direction.
12. Wrist stretch
Extend one arm forward with the palm facing up and with the other hand, gently bend the wrist downward. Hold the position for 20 seconds and then switch hands. This exercise is effective for stretching the muscles and tendons of the wrists, preventing injuries in this area.
13. Abductor stretch
Sitting on the floor, open your legs in a "V" shape and bend your torso to one side, bringing your hand toward your foot. Hold the position for 20 seconds and switch sides. This stretch is ideal for working the abductors and improving flexibility in the inner part of the thighs.
Remember that it is important to perform these stretching exercises gently and progressively, without straining the muscles excessively. Incorporating them into your sports routine will help you maintain flexibility and prevent injuries, contributing to better sports performance and faster recovery. Add these 13 stretching exercises to your routine and enjoy the benefits for your body!