Exercising is healthy and entertaining that helps us keep fit and in a good mood. However, it is common for people to sustain injuries after starting this practice. The most common injuries among athletes are contractures, stiffness, tendonitis, back pain and knee complications. Therefore, to avoid injuries, before exercising we must prepare the muscles, increase and improve the flexibility of the muscles and achieve a greater range of motion.
To stretch
Stretching is necessary to stay flexible. Stretching will help us keep our muscles flexible and ready for all kinds of movements and routines. There are different ways to lengthen a muscle, some of them are passive, active, ballistic stretching and proprioceptive neuromuscular facilitation.
Among them, the most recommended is passive stretching . But first we must do a brief warm-up that can consist of running at a moderate pace, jumping or going up and down the stairs. The goal is to activate the cardiovascular system and warm up the muscles.
Then we can turn to articles to develop the stretch . For example, in the sports industry the mats that serve as mats to work some areas of the body, the foam rollers designed to release muscle contractures and the so-called yoga blocks stand out. These articles allow us to work on stretching to relieve muscle tension and facilitate all kinds of movements to continue advancing in the workouts.
Psoas- iliac muscle
It is one of the largest muscles in the body and plays an important role in the positioning of the trunk and in the mobility of the joints . To work this area, lie on your back on a mat recommended for stretching. Bend one of the legs until the knee is well bent. Hold the knee with the opposite hand, gradually bringing it closer to the chest.
With the other leg resting on the ground, bring your foot as close as possible to the hand that is not supporting the knee and hold this position for 20 seconds. Repeat the process with the other leg.
Quadriceps
It is one of the extensor muscles of the legs and allows you to perform movements for walking, running and jumping. To work that area, stand up, facing forward and with your feet together. Bend your right knee so that your foot is level with your glute in the same direction. Hold your foot with your right hand and try to hold your balance for a few seconds. Perform the same position with the other leg.
Triceps
The triceps are located at the back of the spleen, above the elbow and serve the function of helping the flexion and extension of the arms , as well as supporting the weight with the hands. For this area, stand upright, with your legs shoulder-width apart. Bend one arm so that the palm touches the shoulder blade. The elbow should be flexed. Push your elbow back with the help of the other hand and hold the pose for a few seconds. Change arms and repeat the movements.
