What are the most difficult stretches to perform?

When performing any type of physical activity, one of the most important points is pre- and post-workout. Here, it is essential to add a stretching routine to complete the work in the best way and be able to take full advantage of all its benefits.

There are different types exercises, and it will all depend on the muscle the person wants to stretch. Stretching is not only essential for warming up muscles during running and avoiding injuries in the first movement, but also for training it also helps relieve muscle pain and increase relaxation.

Keeps muscles strong and greetbecause it also serves to generate greater flexibility, something that is easily lost over the years if the area is not enhanced.

There are several ways to perform these exercises. First of all, it is important to differentiate them into two categories: active (individual) or passive (assisted). The former are those that people do alone, without the help of any person or object, while the latter are those that require the help of a external force.

The main difference between the two is that the assets depend on a single person, that is, both the technique and the type of work will remain in the hands of only one. This also allows you to control the pain and tolerance of each exercise, being able to easily measure your limits.

These are usually described as the most “complex”, since in the passive ones there are much less other people, or the machine or object needed for the exercise. concentration and work.

“Static stretching (holding a stretching position for a period of time) is more effective afterwards run, while warming up usually involves dynamic traits (controlled and repetitive movements), so it should be done before starting to run”, explains the site specializing in physical activity “Runner’s World”.

“When your body is prepared through a good warm-up, it helps make running easier, as well as increasing range of motion and flexibility before the race, as well as strength and endurance. However, if we skip this step, not only will you get injured, but you may also notice your performance decline in the middle of the race or training,” they warn.

Stretching exercises to do in the morning

The specialized sports site “Runner’s World” has published a series of them exercises ideal stretching exercises to do in the morning, especially if integrated with a bit of physical activity. In detail, each of them:

• Circles with your arms: Relax your shoulders and arms to make the movements as wide as possible.
• Alternate flexion: Spread your legs and keep them straight. With your left hand, touch your right foot. He returns to the starting position and touches his left foot with his right hand.
• Stretch your buttocks: Stand behind a chair, with your hands on the back. Step back and extend your arms and buttocks and bend your torso until it is parallel to the floor.
• child’s pose: Kneel with your knees at least hip-width apart. The more you can open them, the better the stretch will be. Extend your arms forward with palms facing down
• Plyometric lunges: Take a stride with your left foot and place your right arm pointing upwards. Jumping, changing position of arms and legs.
• high kick: While standing, swing your right leg to lift it up to your hip. Keep it stretched. Then, extend your left arm in front of you, as if you want to touch your right foot.