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After the day of exercises it is important to recover the muscles and return to our normal state. Learn how to finish a workout well.
When we do physical activity, whether on our own, in the gym or by playing sports, we usually end up very tired. Sometimes even sore. However, we can spend a little more time to recover and finish the training well.
After physical exertion muscles are tired and contract. That is why it is necessary to soften them and relax the body to return to our usual state.
Therein lies the importance of stretching the muscle groups involved. These exercises can take between 5 and 20 minutes., in accordance with previous practice. The ideal is to stretch gently, with controlled movements and never feel pain, but tension.
Stretch the muscles to calm down
Stretching exercises are essential to recover the muscles. When we do physical activity, the body produces lactic acidwhich provides the feeling of tiredness and muscle pain.
Stretching is key to eliminating it and also generates relaxation. According to a study carried out in 2018, there is a substantial amount of evidence pointing to the positive effects of stretching on range of motion and subsequent athletic performance, both for strength, power and sprintlike the jump.
The movements must be slow and the position must be maintained for several seconds. Thus, the muscle in question will release the tension accumulated during the exercise.
The following are some of the benefits of post-workout stretching:
- Increases flexibility: After the muscle tension provided by training, the muscles relax and return to their normal state. This allows us to perform movements more easily and with greater range.
- Eliminates lactic acid: it is what causes us fatigue and pain.
- Improves circulation: the heart rate accelerates due to physical exertion, but returns to its normal rate during the stretching phase.
- Prevents injuries: an worked on warm-up and stretching in the prevention of muscular injuries suggests that certain techniques and protocols have shown a positive result in deterring injuries.
- Improves coordination: elongation allows us greater mobility and synchronization.
- Reduce stress: the mood is improved and the mind is kept clear and in connection with the body.
How to perform the stretch to finish the training well?
Stretching is just as important as the workout itself. Usually, once we finish our exercise routine, we want to go home fast.
Nevertheless, dedicating at least a few minutes to stretching will allow us a better recovery. Also, keep in mind that omitting this part of the training can favor the appearance of injuries, such as muscle contractures or fiber breakage.
The function of the pectoral is adduction and internal rotation of the arm at the shoulder joint. One of the basic exercises to soften it is put pressure on the muscle by stretching one arm back, support it on the side of a column and turn the body to the opposite side. Once the series is finished, we must repeat the activity with the other arm.
The dorsal part is key to providing balance to our body. The posterior area has interference in all sportsalthough in some it has a greater role, such as swimming.
To soften the dorsal area, one of the basic exercises is the following:
- We stand up and put our hands against a wall.
- The arms should be stretched and in line with the shoulders.
- We must take the hip backwards and bend the trunk.
- The legs have to remain straight.
- This position is maintained until the end of the exercise.
Hip flexor stretch
The psoas, iliacus, quadriceps rectus femoris and sartorius are the muscles involved in hip flexion. A simple stretching exercise consists of lying on your back, with your legs bent and your feet flat on the floor.
We must place our hands behind the body, between the lumbar spine and the floor, and then bring the knees towards the chest until we feel that we are about to crush the hands. In sports such as cycling, where the torso is always kept in a curvature that generates greater tension in the area, taking the time to stretch is key to avoiding injuries.
Arm and shoulder stretch
Tennis, rowing, swimming and boxing are some of the sports in which we work our shoulders and arms in great shape. After the practice of these and many other activities, we will have to stretch to reduce pain and recover.
Here are some simple exercises to stretch your muscles and finish your workout off right:
- Biceps: standing, we must support the hand against a wall and keep the arm stretched. Then we rotate our body in the opposite direction, without separating the arm from the wall, until we feel the tension in the muscle. We hold for a few seconds and then repeat it with the other arm.
- Triceps: the most common exercise involves placing one arm bent, with the elbow pointing up, behind the head. With the other hand we push the elbow to bring the arm down until we feel the tension in the triceps. Then we switch arms and repeat the activity.
- Shoulders: standing and with the legs apart in line with the shoulders, we cross one arm in front of the body and take it by the elbow with the other hand. We must direct it to its opposite side and down, as if we were carrying it to the hip. After holding it for a few seconds, we perform the movement with the other arm and to the other side.
The legs are involved in almost all sports. From the most basic, such as walking or jogging, to those of greater physical effort. These are the ideal exercises for the lower limbs to finish the training well:
- Quadriceps: standing or lying on the side, we take one foot and flex the knee to bring the heel towards the buttock. The torso must remain straight. Then we switch to exercising with the other leg.
- Adductors: We stand up, with our hands on our waist and our legs apart. We must stretch one leg with the tip of the foot out, while we tilt the body to the other side and flex the supporting leg. Then we repeat the exercise to work the adductor of the other leg.
- Hamstrings: We sit down, with our legs together and stretched out. Then we lean the body forward and stretch the arms until reaching the tips of the feet.
- Twins: standing, we lean the body forward to take the tip of one of the feet and exert pressure to tense the muscle. The supporting leg may be slightly bent.
Take a few minutes and come home refreshed!
Getting used to performing stretching exercises is the best way to finish the training well. Almost all trainers agree on the importance of softening the muscles, relaxing and returning to a calm state.
But if that doesn’t seem like enough, then remember that you also reduce the risk of injury. Take a few minutes, stretch your muscles well, and go home refreshed!
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