Stretching exercises should be done regularly. The best way to start the day is stretching. We have tested the best 9 stretching exercises for you.
Stretching before sports, afterwards or not at all? For years, there has been much discussion about how to stretch properly and what stretching is supposed to be good for.
There is a lot of discussion, especially in sports medicine, about the usefulness of stretching exercises. Some say: Yes, definitely stretch before sports.
The others are in favor of stretching exercises after training. And still others consider stretching exercise obsolete.
Table of contents
The fact is: regular and targeted stretching of the body helps to stay flexible. Stretching exercises prevent tension and muscle shortening.
Enough talk! Now it's time for the stretching exercises!
Wake up faster in the morning! This is how it works!
Can stretching make you more flexible?
There are many different opinions on whether stretching actually makes you more flexible. Many people believe it makes a difference, while others believe it doesn't. It really depends on the person and the situation. Studies have been done to find out.
One study found that people who exercised for 30 minutes at least three times a week were significantly more mobile after nine weeks. The study also emphasized that if you don't stretch regularly, you become less mobile over time. However, another 2016 study found no link between passive stretching and increased joint mobility in athletes.
In short, it is still controversial. But it's guaranteed not to do any harm and will make you feel less rusty. Especially early in the morning, we all know that.
What happens during stretching exercises?
When you stretch, your muscle structure grows briefly. The entire length of a muscle is divided into two halves: an insertion and an origin. The end points of your muscles are called muscle spindles. For example, when you tighten your hamstring muscle, the origin at the thigh converges toward the lower leg - you bend your knee.
When you stretch, it has the opposite effect: the two ends of the muscle move as far away from each other as possible so that the muscle can be stretched. The length of the muscle remains constant when stretching. Stretching exercises are the only way to improve the flexibility of the connective tissue of the muscles.
What stretching exercises bring in the morning
Stretching is good for our whole body. Starting from the muscles and ending with the fascia. It is a good way to prepare for sports, but also afterwards as a cool down or completely separately from sports sessions.
But they also help us get out of bed in the morning and start the day smoothly.
Stretching exercises
- make you mobile
- keep muscles, connective tissue and tendons supple and elastic
- ensure that the joints remain mobile
- warm up the muscles
- can prevent injuries
- promote mental and physical relaxation
- have a calming and antispasmodic effect
9 Stretching exercises you should do regularly in the morning
Proper stretching is when you feel a pleasant pulling sensation in the muscle. Slowly get into the stretching position and stay there for 20 seconds. For optimal stretching, repeat each exercise two to three times.
As a runner, you naturally stretch other muscle parts than in tennis. But: You should never disregard the entire body.
That's why we've tried the best stretching exercises for you that you can easily do in the morning. Right after getting up or before a workout to wake up is the ideal time for these stretching exercises.
Stretching exercise for back pain
Your back hurts? Back pain most often occurs because we simply move far too little and sit far too much.
- For this stretching exercise, stand shoulder-width apart. Your arms are bent above your head.
- The right hand touches the left elbow.
- With the palm of your left hand, touch your spine.
- Press your shoulders firmly back while doing this.
- Make sure your back is straight.
Stretching exercise for knee and thigh
You may not think about the muscles in your legs every day. But I can tell you one thing: they work hard for you every day. This exercise is a great way to stretch them.
- Sit on your heels, kneeling.
- Your knees touch the exercise mat.
- Now lean back with your upper body.
- Make sure that your body forms a straight line. Go only as far back as is still comfortable.
Do you feel the tug? Very good :)
11 exercises that stretch your thighs
Stretching exercise for your legs
I saw this exercise at a yoga class. I now incorporate it regularly into my workout. With this stretching exercise you stretch your legs properly.
- Find a wall and put one leg stretched to the wall.
- Angle the second leg. Place it just below the knee of the other leg.
- Initially, support yourself with your elbows.
- If you are advanced, you can stretch out your arms.
This stretching exercise is especially great for those who can't reach their toes with their fingertips.
The best workout for your adductors!
Twist to stretch the buttocks and back
With 1x stretch for butt and thighs and very important: your hips and spine.
- Lie flat on your back.
- Put your right leg over your left leg.
- Your upper body remains on the training mat.
- All you rotate are your legs and your hips.
- This is one of the stretching exercises that will stretch your butt muscles well.
More energy in the morning with these ingenious exercises!
Stretching exercises for the whole body
A perfect start to the morning is any stretching exercise where you make your back long.
- Stand shoulder-width apart and stretch your arms upward.
- Make sure you have good body tension and that your back is straight.
- Now begin to alternately reach up one hand, then the other, and tighten the other.
- Build up tension in the shoulders and arms.
The exercise is affectionately referred to as "apple picking". And is part of our warm up for workouts.
Stretching exercise for shoulders and back
- For this stretching exercise, you need to stand shoulder-width apart.
- Now stretch your butt far back and your back as straight forward as you can.
- Your arms are behind your shoulders.
- Press the shoulder blades backwards. Tense your whole body firmly.
Attention: Do not form a hollow back. If you tend to do so, you must consciously tighten the abdomen.
Stretching exercise for shoulders, neck and back
A real boon for those who suffer from shoulder problems and neck tension.
- You start in an upright position.
- Place your hands on the back of your head.
- Make your upper back round by pulling your head and shoulders forward. The elbows touch each other.
- Straighten up and press the shoulder blades back and lift the head. Push the elbows away to the sides.
Lateral stretches for the back and upper body
You can do this exercise sitting or standing.
While sitting, you have the advantage of stretching your legs at the same time with cross-legged sitting.
- Interlace the fingers and stretch the hands above the head. The palms point upward.
- Now lean slowly to the left. And then to the right.
- Tighten the abdomen so as not to fall into a hollow back.
Stretching shoulders while standing
And another classic, which should not be missing from the stretching exercises in the morning.
- Stand up straight. The legs are open about shoulder width.
- Stretch your left arm through.
- Grasp the elbow with your right hand and slowly stretch the arm to the right as far as you can.
Important: Only the spine and arms move. The hips remain stable.
Why you should do stretching exercises in the morning
Even if you don't do any sports, you should do stretching exercises regularly. Work and everyday life usually put a one-sided strain on our bodies. Especially those who sit a lot during work.
Some muscle groups are used very little, others a lot.
Tension is the most common Consequence of too little exercise.
The reason: muscle fiber types that are primarily involved in keeping your head up, for example, tend to shorten. Typical examples of muscle groups that you can train with stretching exercises are the pectoral muscle, the biceps, the leg flexor and parts of the lumbar spine.
Other muscle groups are not challenged enough. The muscles most affected by muscle weakening are the glutes, leg extensors, triceps, neck muscles and abdominal muscles.
Most often we notice this, through pretty bad neck pain, but fortunately there are also good exercises that work quickly.
The great thing about the exercises: They are purely bodyweight exercises. That means you don't need any expensive equipment. However, I would definitely recommend a few basics, such as a non-slip training mat!
Our conclusion
By incorporating these stretching exercises into your daily wake-up ritual, you'll soon have less back pain and be more limber.
Besides, exercise in the morning makes you insanely fit and alert. You don't believe me? Just try it! :)
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
