Stretching in just 5 minutes! Sounds Interesting? Let’s hop into it!

“True success is achieved by stretching oneself, learning to feel comfortable being uncomfortable”

Why should i stretch before and after training? continue reading you’ll find the answer!

First things first, before heading to stretching you should warm up your body. Here is my effective 5 minute warm up routine to warm up. From weekend warriors to elite athletes, stretching before exercise is a common practice. Stretching is the important link between the sedentary life and the active life. Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can twist, bend and reach. Some activities, such as gymnastics, require more flexibility than others, such as running.

What will happen if i stretch regularly!

Regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Flexibility from regular stretching gradually disappears once you stop stretching. It’s unclear whether the increase in range of motion of a joint is due to physical changes in the muscles that control those joints, or just a greater tolerance to stretching.

Some basics about stretching

• First things first, hold a stretch for 10-20 seconds
• If you are not holding a stretch it’ll not give you any benefit.
• Don’t stretch too far especially in the beginning.
• Get a slight stretch and increase it after you feel yourself relax.
• Hold stretch in a comfortable position,the stretch tension should subside as you hold it.
• Breathe slowly deeply and naturally-exhale as you bend forward.
• Do not bounce. Bouncing tightens the very muscles you are trying to stretch. Stretch and hold it.
• Do not try to be flexible. Just learn to stretch properly and flexibility will come with time.

You should not stretch when…

• If you have an injury
• The range of motion is limited in some way
• The joint is inflamed or infected
• There has been a recent bone fracture, sprain or strain

So here are the 5 stretches that i do before and after a training session!

The simple hamstring stretch

1. Sit on the floor with both legs out straight.
2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
3. Hold this position for 15 to 20 seconds.
4. Relax back into the starting position.

The simple glute stretch

1. Start on all fours. Lay your right knee toward your right wrist, placing your shin on the floor. Move your right ankle toward your left wrist.
2. Slide your left leg back, point your toes, and face your hips forward. Extend your spine.
3. Gently walk your hands forward. Hold for 5 to 10 breaths.
4. Return to the starting position. Switch legs and repeat.

Next stretch is knee to shoulder

1. Start on your back with your legs extended and your feet flexed upward.
2. Bend and lift your right knee and place your hands around your knee.
3. Pull your right knee up toward your left shoulder.
4. Hold for 20–30 seconds. Return your leg to the starting position.
5. Straighten your right leg and repeat with the left leg.

Lunge stretch

• Place your hands on your forward knee.
• Keep your shoulders relaxed, your hips even, your chest open, and your gaze straight ahead.
• Press down with your hands and drive the hips forward until you feel a stretch from the front of your hip, groin, and thigh on your left side.
• Hold the stretch for about 20 to 30 seconds.

Bent-arm wall stretch

• Assume a split stance, Right leg in the front and left leg in the back, at the end of a wall or in a doorway.
• Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.
• Gently press the chest through the open space to feel the stretch.
• Moving the arm higher or lower will allow you to stretch various sections of the chest.
• Repeat on the other side.

Bicep stretch

1. Sit on the floor with your feet flat and knees bent.
2. Place your palms on the floor behind you with your fingers pointing away from your body.
3. Keeping your hands in place, slowly slide your butt away from your hands until you feel a stretch in your biceps.
4. Hold for at least 20-30 seconds.

Bent-arm shoulder stretch

1. Start standing or sitting tall. Place one arm across your body and bend your elbow to 90 degrees, with your hand pointing up.
2. Using your other arm, pull your elbow toward your opposite shoulder.
3. Hold for at least 30 seconds and then repeat on the other side.

The Bottom Line

So Stretching before you exercise will open up many opportunities for you .You will be able to run, cycle, ski or swim with greater ease .

You will find that cycling helps running and that running and cycling help skiing, and that stretching will help keep you tuned for any of these activities .No longer will you have to worry about becoming tight from one activity ,and thus cutting down on your enjoyment of another-so long as you stretch and relax.

Hey you made it to the end, I appreciate u bro a subscribe would be amazing! No matter what your age is exercise can help you achieve greater physical and mental fulfillment at any age.

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