Sporty - Exercises for at home - Stretching

Stretching the muscles lengthens the muscle structure . This lengthening makes us more flexible. At the beginning of a stretching exercise, you feel a strong pull in the muscle. After a few seconds, this will subside. To stretch efficiently, it is therefore important to hold the stretching position for 15 - 20 seconds. However, make sure that the exercises feel comfortable despite the stretching pain. If you stretch too hard, this can lead to injuries to the muscles. So it's better to stretch a little less and do the exercises regularly.

These are the benefits of stretching:

• Improved body awareness
• Improved mobility
• Stretching has a relaxing effect
• You can prevent muscle shortening

Please note:

• Move slowly into the stretching position.
• Hold the position for at least 15 - 20 seconds.
• Do not bounce.
• If you are in pain, do not stretch.

Stretching exercises:

• Biceps: Stretch your arms out sideways at shoulder height and turn your thumb downwards. Slowly pull your arms back until you feel tension.
• Triceps: Stretch your arms over your head. Bend one arm so that your hand touches your back between your shoulder blades. Grasp the elbow with the other hand and gently pull the bent arm downwards until you feel tension.
• Neck: Stand up straight. Tilt your head to one side as if you wanted to touch your shoulder with your ear. Repeat the stretch on the other side.
• Back: Stand on the floor on four feet. Your back remains straight. Stretch your back round and upwards.
• Stomach: Lie on your back and stretch your arms above your head. Actively pull your feet and hands apart. Imagine that you are growing 10 cm.
• Chest: Stand upright and stretch your arms behind your body. Grasp your hands and pull them up without bending forward.
• Hip flexors: Lie on your right side. Grasp your left foot with your left hand. Your left knee is bent at the same time. Your thighs remain parallel. Repeat the stretch on the other side.
• Inner thighs: Sit on the floor and bring the soles of your feet together. Use your hands to gently push your knees towards the floor.
• Buttocks: Lie on your back and straighten your right leg. Place your left foot on your right knee. Pull your right leg towards your chest. Repeat the exercise with the other side.
• Calf: Take a lunge forwards. Shift your weight onto your front leg and bend your knee slightly. The back leg remains straight. Bend your knee just enough so that the stretch remains comfortable for you. Repeat the exercise with the other side.

Stay flexible!