If you dream that you are a successful gymnast, dancer or athlete, you need to become strong and flexible. Before you start stretching, you need to learn a few terms. Static stretching consists of performing a stretch exercise while maintaining a complex but still comfortable position. Dynamic stretching involves carrying out repeated movements in the same range of action. Active stretching involves contracting a muscle in opposition to the one you are stretching at any given time. Now that you know the terms, it's time to warm up.
Steps
Method 1 of 3: Become More Elastic with Static Stretching
Step 1. Try to stretch the hamstring
Sit on the floor. Straighten your legs and spread them as far as possible. Tighten your toes and place your hands on the ground (in front of you) to balance yourself. You should feel a pull in your hips and inner thighs.
- Hold the position for 15 seconds.
- Each time you do this exercise, try to spread your legs more and more. The ultimate goal is to be able to do a split.
Step 2. Try compression with torso and legs together
Sit with your legs extended in front of you and your arms outstretched over your head. Bend at the waist and touch your toes with your hands.
- Hold the position for 15 seconds.
- You may not be able to touch your toes at first. Keep trying: as you become more flexible, you will get closer and closer.
Step 3. Try stretching out in a lunge position
Keeping your torso straight, bring your left leg in front of you and your right leg behind. Bend your left 90 degrees, while placing your right on the floor for support. Place your hands on your left leg and use them to push it down to intensify the stretch.
- Hold the position for 15 seconds.
- After 15 seconds, repeat on the other side.
Step 4. Stretch the anterior deltoid
Stand up straight and spread your feet apart (slightly exceeding shoulder width). Extend your right arm in front of your torso, then support it and lock it with your left.
- Extend your arm until you feel a slight pull on your shoulder.
- Hold for 10 seconds, then switch arms and repeat to the left.
Step 5. Stretch your arm muscles by bringing them behind your back
While standing, bring your right arm behind your back, then use your left hand to reach for your right and pull the arm muscles. Hold the position for 15 seconds. Repeat the stretch using the right hand to reach and pull the left.
When doing this exercise, try to stretch your neck muscles. Tilt your head towards the hand pulling the arm. So, if you are pulling your right arm with your left hand, turn your head to the left
Step 6. Try another arm stretch exercise
In a standing position, spread your feet apart (slightly exceeding your hips) and straighten your arms. Bend to the right until your right arm falls towards the floor and your left arm is above your head, parallel to the ground.
- Extend your left arm until you feel a pull on the shoulder and left side of the body.
- Hold for 10 seconds to the right, then switch sides and repeat with the left.
Step 7. Try the exercise called Superman
In the prone position, stretch your arms out in front of you (the body should form a straight line). Lift your arms and feet off the floor - your arms should be in line with your ears and feet a little higher than your hips.
- Hold this position for 15 seconds.
- As you become more elastic, try to lift your feet more.
Method 2 of 3: Become More Elastic with Dynamic Stretching
Step 1. Start by doing some hops on the spot
In a standing position, bring your feet together and keep your arms at your sides. Jump to spread your legs and at the same time raise your arms over your head. Then, jump to bring your feet together again and at the same time bring your arms back to your hips.
- Do 15 consecutive hops to speed up your heart rate.
- As you grow and strengthen, you will need to increase the number of hops you perform consecutively.
Step 2. Draw circles with your arms
Spread your legs slightly past the width of your hips. Raise your arms over your head, then draw a circle by moving them towards your hips and then bringing them back above your head.
- Always keep your arms straight.
- Draw 10 circles forward, then change direction and make 10 backwards.
Step 3. Try jumping back and forth
Stand on your right foot, keeping your left raised. Jump on your right foot, then land on your left. Speed up the movement as you become familiar with the exercise.
- Once you are more confident, jump back and forth for a minute.
- As you strengthen and gain elasticity, spend more and more time on this exercise.
Step 4. Practice squats
In a standing position, spread your feet shoulder-width apart and look straight ahead. Keeping your weight on your toes, slowly bend your knees and lower your body towards the floor.
- Pause, then slowly get back up into the starting position and repeat the movement.
- Keep your arms in front of you to balance yourself.
- Make sure your knees don't move past your toes. If you can see your shoes, you are doing the exercise well, otherwise it means your knees are too far forward.
Method 3 of 3: Become More Elastic with Active Stretching
Step 1. Try stretching your quadriceps
Bend your left knee and pull your leg behind your body, supporting it with your left hand. Extend your right arm as far as possible towards the ceiling. Raised your arm, lift yourself onto the toe of your right foot and keep your balance.
- Stretched the left side, switch and repeat on the right.
- Alternate between the two sides, doing 10 repetitions each.
Step 2. Try the Downward Dog Pose
In a standing position, bend your body at waist height and place your hands on the floor. Advance with your hands until you create a sort of inverted V.
- Hands should be shoulder width apart.
- The fingers should be well stretched and spaced apart.
- Keep your feet hip-width apart.
- Try to touch the floor with your heels.
Step 3. Execute the tree position
In a standing position, bring your feet together. Lift your right and place it firmly on the space above your left knee, turning your right knee outward. Join the palms at the height of the heart.
- Hold for 10 seconds, then switch sides.
- When the feet are together, the big toes should touch and the heels should be slightly apart.
- Make sure the weight is distributed well.
- Don't put your foot on your knee, you could get hurt.
Step 4. Experiment with the bow position
In the prone position, stretch your arms beside your body, making sure to face your palms up. Bend your knees and grab your ankles with your hands.
- As you inhale, try to lift your knees and thighs off the floor.
- Hold the position for five seconds. Pause, then try this pose two more times.
Advice
- Do not hold a position for more than 30 seconds.
- If you are doing stretching to improve your karate or martial arts performance, you will need to do more intense exercises. Remember these are warm-up exercises only, so ignore those who say that stretching must be bad. Listen to your body. If you feel pain during stretching exercises, it means that you are overdoing it and need to pull your muscles less, otherwise you risk getting hurt.
- If you are preparing for an important competition, do not overdo the stretching: it will be counterproductive and your performance may be affected.
- Remember: it takes time to become flexible, so be patient.
- When you stretch, listen to your favorite songs.
- When doing a stretching exercise, focus on something to reach in front of you to entice you to stretch more. Just make sure you don't overdo it.
- Keep trying: sooner or later you will succeed.
- If you study dance, don't overdo it with stretching before training. You risk suffering from cramps and you will not have enough strength in your legs.
- Never be in a hurry when stretching.
- Some exercises can be more difficult than others: be patient, you will gradually improve.
