What stretching exercises are for and how to do them properly

Stretching is a practice that we all should carry out at certain times in our lives, especially before we go to exercise. And these have a great number of benefits for our health and for the proper functioning of muscles and the body in general, the most notable being to prevent injuries when exercising — but not the only one —. Next, we explain what stretching exercises are for and how you can do them properly, depending on the part you want to stretch. Let's get to it!

What stretching is for

Stretching has many benefits, there is no doubt about it, a good stretch can help you prevent injuries when exercising, but it also has other advantages. Stretching significantly improves blood circulation and promote proper oxygenation of the muscles, as well as improve flexibility and elasticity. On the other hand, they help you fight joint stiffness and even recover from some injuries. Another reason why you should learn how to stretch properly is because it will help you combat stress and even to relieve pain of the back and head. On the other hand, regardless of whether you exercise or not, stretching before sleeping can be very useful to improve sleep quality. 

How to stretch correctly to avoid injuries

Our recommendation is that you always work as many muscles as possible, especially if you plan to do an activity like running or cycling — since a large number of muscles are exercised —. The first thing you should do is warm up, so that the muscles are prepared, then start stretching from the bottom up. Start from the ankles and go through your entire body to finish at the neck. We also recommend stretching after exercising as this will improve your flexibility and elasticity. If you don't know how to do it, follow the instructions of the following stretching exercises. 

How to stretch the back correctly

Keep in mind that stretches are considered low-intensity exercises, which is why they must be done correctly, especially when it comes to the back area — since if you are not careful, there is a risk of injury. There are many ways to answer how to stretch the back well; generally, these techniques will help reduce lower back pain that usually appears in the posterior area due to not adopting the correct posture when working or due to a sedentary lifestyle, among others:

• Complete stretching exercises: Stand up and place your hands on a horizontal support point. Move your pelvis backward and lower your torso while keeping your elbows and knees extended.
• Spinal stretching exercises: Lie face down on the floor with your palms facing down. Rest your glutes on your heels — as if you were praying — and stretch your arms forward as far as you can. While stretching, slide your palms over the floor.

How to stretch the glutes correctly

Properly stretching the glutes will also be very helpful to prevent injuries. Try the following instructions:

• Do the glute bridge: To do this, lie on your back and place your palms facing up, then bend your legs with your heels apart. Finally, lift your glutes by raising the lower part of your spine until your hips are fully lifted.
• Separate glute stretching exercises: This exercise will allow you to work both the gluteus maximus and minimus, the hips, and the piriformis. To do this, kneel on the floor. Then, stretch your left leg forward and let the knee fall to the left, resting it on the floor. Next, extend your right leg behind you. Then, inhale and press the hip on the right side, letting yourself fall forward as you exhale. Use your palms to help yourself move forward.

How to stretch the knee correctly

There are various knee stretching exercises, depending on whether you are going to stretch the quadriceps or hamstrings. Let's see them:

• Hamstring stretching exercises: Stand with your heel resting on a chair and your knee straight. Then, lean your body forward and avoid bending the knee while keeping your lumbar spine straight. Hold the position for 20 seconds and do 10 repetitions.
• Quadriceps stretching exercises: Stand facing a wall and support yourself with your right hand to avoid losing balance. With the other hand, hold your ankle and bring your heel toward your buttock. Do not bend your back and keep your knees together. Hold the exercise for 15 seconds and do 10 repetitions, then repeat with the other leg.

How to stretch your legs correctly

To stretch your legs well in a general and quick way, keep the following steps in mind:

1. Stand facing a wall.
2. Place your hands on the wall and keep them at the same height.
3. Step back with your left leg. You should keep it straight and press your heel against the floor.
4. Press your hips forward; to do this, slightly bend your right leg (you will feel your left calf stretch).

You should hold this position for 15 to 30 seconds and repeat the exercise about 4 times with each leg.

How to stretch your abs

To answer how to stretch your abs correctly, what you should do is adopt the cobra pose —as known in yoga—. This abdominal stretch is done lying down and is one of the most effective. To do this, lie face down with your palms flat and at chest height. You should extend your legs backward and let your toes point outward. Then, lift your hands and raise your torso as high as you can, but without lifting your pelvis off the ground. To do this exercise correctly, inhale as you straighten your elbows and lift your face. Your back should bend into an arch. Then hold the posture for ten deep breaths.

How to stretch your neck correctly

The neck is one of the most delicate areas, so it is important to learn how to stretch it properly. Keep the following steps in mind to perform a correct stretching exercise:

1. Place your hands behind your head and slowly flex your neck forward, lowering your chin to your chest as much as you can without causing pain (20 seconds).
2. Hold your head without moving or raising your shoulders. Then turn your head to the right as far as you can (20 seconds) and return to the original position. Repeat the exercise on the opposite side.
3. Turn your head without moving or raising your shoulders. Start by tilting it to the right and slowly moving it down, lowering your chin to your chest until you reach the other side, like a half arch (hold the position for 10 seconds on each side).
4. Bring your ear to your shoulder. To do this, hold your head with your right hand and gently bring it toward your right shoulder. You must not raise your left shoulder (20 seconds). Repeat this same movement on the opposite side.