How you start an exercise session is important, and many professionals recommend doing stretches before diving into your main routine.
Whether that’s a cardio or weight session, stretching is beneficial during pre and post-workouts.
The question is, which areas of your body should you stretch more? Without thinking about them, key areas to consider are your quads and hamstrings.
Stretches can heal some conditions, much like psyllium husk powder.
In this article, we’ll discuss significant areas in your body that help you workout better when you stretch them.
Your Core
This is a key area of your body, and stretching it has benefits.
Stretching your core or abs will help you improve your posture and can relieve back pain.
Your core plays a vital role in your system, helping you support your body’s balance and stability.
Stretches you can adopt for your core area include the cobra pose, where you lay face down on the ground and slowly push your upper body upward, and the cat-cow.
You can perform the cat-cow by starting on all fours, inhaling as you drop your lower back, and ending by arching your back up like a cat.
Tune Your Quads
Your quad area is another significant place that needs stretching, especially before intense physical activities.
The quad is one of the largest muscle groups in the body, so you’re expected to give it some TLC.
Stretching this area can improve mobility and prevent injuries.
Whether you’re standing or sitting, it’s worth the time.
To perform this stretch well, hold out your quads by standing and kicking one leg back and holding it in that position for 30 seconds.
Hamstrings
Many sporting injuries occur around the hamstrings, so you can imagine what some of your favourite athletes go through when they suddenly pull up and stop moving.
You can prevent or relieve soreness around this area during leg routines by incorporating hamstring stretches.
The stretches here are pretty straightforward and often involve toe touches when you are either sitting down or standing up. You can do them before or after exercising.
Another way to stretch your hamstrings is to place one leg on something at least your waist height and then slowly bend at the waist to loosen the muscle.
Stretching Essentials
Stretches seem simple but can be delicate, so you must do them correctly. Here are some tips to keep you safe:
Warm-Ups or Exercises?: Some people reserve stretches for warm-ups, but they’re more than that. You might even hurt yourself by stretching cold muscles.
See them as exercises.
Before stretching, do some light walking or other low-intensity activities for 5 to 10 minutes.
Don’t forget to stretch after working out.
Skip Before an Intense Activity: Many experts recommend skipping stretches before intense exercises like sprinting or track and field activities.
Stretching immediately before an event may weaken hamstring strength, although doing so might work for some individuals.
Symmetry is Important: We all have different ranges of flexibility, so rather than striving for a dancer’s flexibility, focus on symmetry or having equal flexibility from side to side.
Flexibility that is not equal on both sides of your body may be a risk factor for injury.
Target Major Muscle Groups: Stretches are better when focused on major muscle groups, such as your calves, hips, lower back, and shoulders.
To perform, ensure that you stretch both sides.
If you routinely use a muscle or joint during activities, stretch these parts.
Conclusion
When you skip regular stretches, you might miss the many benefits of the activity.
It’s known to help increase range of motion and flexibility.
When you don’t perform, you’ll get stiff around critical muscles and joints.
Stretching your core, hamstrings, and quads is a significant health benefit.
Remember the essentials when performing this dynamic exercise, which anyone of any age can perform.
Photo Credit: Rick Hadley on Pexels
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