To increase flexibility, prevent injury and prepare the body for movement, developing a stretching routine can be extremely beneficial. However, establishing and maintaining a routine is not easy.
That's why we've put together a step-by-step guide to help you learn how to incorporate stretching into your training routine or your everyday life.
Step 1: Set a goal
The first step is to think about how you can incorporate stretching into your training and everyday life. Do you feel stiff when you get up in the morning? If so, a short stretching session after waking up could be helpful. Do you train for 1-2 hours several times a week? Think about how you can adjust your schedule to allow enough time for stretching before and after your workout. Then decide which muscles you want to stretch - which ones feel particularly stiff, or which ones you need to warm up and cool down for the upcoming workout?
Step 2: Seek expert advice
It is a good idea to consult an expert at your gym or elsewhere if you are new to stretching and have health concerns. This will ensure that you are doing the exercises correctly and safely, which is crucial to their effectiveness.
Step 3: Warm up your muscles
The most effective stretching is when your muscles are already somewhat warmed up. You can promote blood circulation by performing light movements - for example, you can walk to the gym instead of taking the car.
Step 4: Basic stretching movements
The most basic form of stretching is static stretching, where you assume a position and hold it for a period of time. Make sure that you perform each movement in a mindful and controlled manner and don't forget to breathe.
Step 5: Holding times
As a general principle, you should hold a position for 15 to 30 seconds. Of course, you can hold for longer, but always listen to your body and remember to avoid overstretching, as this can lead to injury and pain. Only stretch as far as feels good.
Step 6: Breathing
Make sure you breathe consciously and in a controlled manner while stretching. Breathe in and out deeply and avoid holding your breath.
Step 7: Continuity is key
Building a stretching routine requires patience and time. Consistency is key. Stretch regularly, ideally daily or several times a week. This way, stretching becomes an integral part of your daily life and training routine.