Stretching exercises are necessary when someone is training because:
- Improves muscle and joint flexibility and increases their range of motion
- Prepares the body for physical activity and intense exercise
- Improves performance
- Reduces the risk of injury
- Improves body posture
- Improves blood circulation
The basic parts of a training are: warm-up, main part and recovery. Warm-up and recovery are essential for your performance and rehabilitation until the next workout.
Here are our favorite stretches:
- Start with 6-8’ warm up (running, cycling, rope) and continue with dynamic stretching in order to engage all muscles and increase the joint range of motion.
- You have to hold the stretch less than 10 ” in order to preserve the normal heartbeat and get ready for the main workout. As soon as you complete the main workout, you have to relax and calm your heart rate with recovery.
- Begin with static stretching where you stretch the exercised muscles with slow and controlled moves to the point you feel comfortably.
- Hold for 15-20’’ in each position and repeat 2-3 times. Focus on deep and steady breath
Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate
Body Magazine October 2017