Stretching exercises, tips and video lessons

Stretching is a set of exercises that focus on muscle lengthening with the aim of improving flexibility, increasing joint mobility, and preventing muscle injuries. Based on the specific type of exercise performed, stretching can also help drain fluids and lose weight, especially when done with cosmetotextile apparel that amplifies workout results. With the help of fitness instructors, we have prepared a series of specific workouts suitable for those who want to keep fit, but before delving into the stretching video lessons, let's discover in detail the different types of stretching you can do, what is the correct apparel to wear, and how often you should train to see results.

Dynamic, static, and power stretching

Theoretically, stretching exercises are divided into three categories, each with very specific training goals. Dynamic stretching focuses on performing controlled movements for short periods of time. Its goal is to warm up the body with an activity focused on joint mobility and flexibility before starting a more intense workout, which is why it is of short duration and is mainly done by runners and athletes.

Static stretching works mainly on muscle lengthening to reduce tension and facilitate flexibility. It is based on holding a position for a longer period of time and is often used as post-workout recovery.

Power stretching is a form of stretching that focuses on increasing muscle strength and utilizes high-intensity dynamic and isometric stretching exercises, such as squats, rotations, and twists. With power stretching, you increase the range of movement you can perform with agility, but you also improve muscle power and endurance, especially at the core, leg, and arm levels.

The phases of a stretching workout

To maximize benefits for the body and reduce the risk of injuries, every stretching workout should be divided into three phases: • Warm-up: In this phase, you start performing small movements that aim to increase body temperature and blood circulation, as well as regulate breathing to facilitate subsequent exercises. • Workout: the central part of the stretching session is dedicated to the actual exercises. Based on the type of workout, you can focus on stretching exercises for legs and glutes, stretching for the back and neck, or stretching for the arms. • Relaxation: the last few minutes of the stretching session are dedicated to recovery and reducing muscle tension accumulated during stretching. In this phase, it can be useful to combine breathing exercises with mindfulness sessions to have psychophysical benefits useful for facing the rest of the day. The actual duration of each phase depends on the total duration of the workout. If you dedicate half an hour to stretching every day, warm-up and relaxation will last about 5 minutes, while if you plan to do a full stretching lesson for legs, arms, and back, you can dedicate 10 minutes each to warm-up and relaxation.

Leg exercises

Stretching exercises for the legs include splits, which is opening the legs with the aim of lengthening the inner thigh muscles, forward and side bends to work the adductor muscles, rear calf bends to strengthen the quadriceps, and ankle flexions, which can be performed both sitting and standing.

Stretching for the back

Stretching exercises for the back involve twists and stretches that resemble yoga positions. The most common are the cat-cow position, the cobra position, the child's pose, and the bridge.

Stretching for the arms

To relax the arms and at the same time slim the tricep muscles, you can stretch your arms over your head and flex them to the right or left. Additionally, you can do small wall push-ups to strengthen hold and improve wrist mobility.

The suitable apparel for stretching

The perfect apparel for stretching must be comfortable, breathable, and allow a full range of movement without constricting the muscles. To facilitate ankle mobility, we recommend stretching barefoot, so as not to overload the feet with the weight of the shoe and have greater range of motion.