Stretching exercises - stretching - are a very effective form of body therapy that has a positive effect on the functioning of our osteoarticular system.
It is worth emphasising that they are not only for athletes, but in fact for everyone. Just as strength training has an effect on the growth of muscle volume, stretching has an effect on the growth of muscle fibres in terms of length. This results in improved flexibility, elasticity and an increased range of movement in the joints.
Our body is one kinetic chain and maintaining the correct range of mobility in our joints is extremely important. When this range is limited or reduced, the loads during exercise are distributed unevenly throughout the body - some muscle groups are overstretched, while others are inadequately activated. As a result, we do not adequately engage the muscle groups and, consequently, we do not achieve the intended effect.
What other benefits come from regular stretching exercises?
- reducing the risk of injury,
- relaxing tense muscles and thus reducing stress levels,
- improving circulation and oxygenation of the tissues,
- improving coordination of the whole body.
Where to start?
Breathing is the first thing to learn before you start exercising. A large proportion of the population does not breathe in a correct and physiological way. Very often it is shallow breathing, with a lot of inhalation and consequently it does not engage our main breathing muscle - the diaphragm. Proper breathing during stretching exercises should be calm, with an inhalation through the nose and a deep exhalation through the mouth. The breath should not be held. When we breathe properly, we oxygenate the tissues, slow down the heart rate and relax the whole body.
Stretching exercises are advisable for almost everyone - whether they lead an active or sedentary lifestyle. It is recognised that stretching is a suitable method to activate muscles after a long break devoid of any form of exercise. Properly performed, preferably first thing in the morning, the exercises, which do not take more than 5-7 minutes, gently stimulate the body for daily tasks and support the metabolism.
We have selected 3 basic exercises that further promote good posture. They can be performed every morning.
Exercise I
- We stand with our backs to the wall.
- The shoulder blades, occiput, hands and lower limbs must be in contact with the wall.
- We try to hold this position for as long as possible and the exercise can be repeated several times throughout the day.
Exercise II
- From a straight sit, we bend lower and catch our feet.
- Lean as low as possible towards the knees while holding the feet.
- To enhance the effect, we stub the toes of the feet towards us.
- Hold the position for a few seconds, as long as possible, and repeat the exercise several times.
Exercise III
- Supported kneeling, 'baby' position - yoga.
- The forehead touches the floor or mat.
- Hold this position for as long as possible and repeat several times.
Important information:
- When exercising, it is natural to feel an intense stretching of the muscles; if pain occurs, we stop exercising,
- We can use a mat or a comfortable towel to perform the exercises,
- To reinforce the effect, repeat the exercises several times throughout the day, together with holding the position for longer periods.
For increased muscle tension, I encourage regular exercise combined with full-body relaxation massages.
Find out which of our packages includes stretch classes in the price: PACKAGES