Cristina Pedroche has become, in recent years, a benchmark for healthy lifestyle and passion for sport. The presenter herself gives a good account of it on Instagram, where she often shares yoga postures and routines with which We can all exercise at home without the need for material. The last batch of exercises that you have published focus on how we can stretch our muscles easily and simply.
The benefits of stretching
When we talk about stretching we are referring to very low intensity exercises with those who are looking for increase the range of motion of our joints. It should not be confused with warm-up, whose objective is to raise the body temperature and prepare it for a certain physical activity.
Among the benefits of stretching, according to Vitónica experts, is increasing flexibility, prevent injuries, reduce muscle tension and post-exercise hardening. In addition, it also facilitates certain movements and improves the coordination of the muscles.
Although traditionally it was recommended to do it before the exercise, it is preferable to do it at the end of the training. It also seems like a good idea spend a rest day doing full-body stretches to improve elasticity and flexibility.
Cristina Pedroche’s hamstring stretching routine
The hamstrings run down the back of the thigh and are a group of muscles that help extend the leg back and bend the knee. Cristina Pedroche has shared in networks with all her followers the routine that she follows “practically every day” to stretch them and feel the legs more relaxed and, little by little, gain flexibility.
First, with your legs stretched out and your fingertips touching the ground, we move our feet as if we were walking and repeat 20-30 times. In the event that we do not reach the ground, the presenter tells us that we can put our hands on our thighs or shins and we can even flex our legs.
Then, in the same position, we hold 10 breaths and we open chest and relax shoulders and trapezius.
In the third exercise, with one leg fully extended and the other in a 90-degree position, we lean forward trying to bring the chest as close to the thigh (without arching the back) and we hold 10 breaths. Then we do 10 rebounds and switch legs. Here you can help yourself with a block if you are more comfortable.
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Fourth, with the hand opposite to the leg that we are going to work on, we take the outside of the foot and we raise, twist and open the chest. In each breath we can try to raise the leg more and rotate the trunk more. Although you can have the leg semi-flexed if it is too intense. We hold like this for about 15 breaths and then we switch to the other leg.
In the next stretch we will need a yoga tape, although a belt or towel will also work. We have to grab the foot pad and lie on our back raising that leg. The interesting thing is that you hold as long as you can but 15-20 breaths at least. You can go by making small bounces to feel it a little more or taking the leg to the side, trying not to let the hip rise from the ground. You can help yourself with the other hand.
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Finally, when you finish the previous exercise, it will seem that your legs are longer and you will notice a peace in which you must recreate 20 breaths, as Pedroche says: “give yourself the pleasure of just feeling your breath at that moment”.
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Photos | @cristipedroche