Executing a stretching session before you start training is a very important habit. A nice elongated muscle, in fact, contracts better and the performance can be better as a result.
Stretching is done with a sequence of slow positions. It is a complete activity that allows you to loosen your joints and stretch your muscles. The objectives for which you practice are many:
- prepares the muscles for training;
- helps to recover elasticity after an effort;
- increases flexibility and relaxation.
Stretching before training, if well done, helps the muscles to support physical effort and helps to limit the risk of injury, stretching or tendonitis. It is also useful to avoid the appearance of cramps. You should devote between 5 and 10 minutes to this activity before starting the exercises.
Back stretching exercises, in particular, help prevent back pain. They also help relieve tension and improve the elasticity of the lumbar and paravertebral muscles.
Back Stretching Exercises Before Workout
Back stretching exercises can be performed without tools and at any age; they are indicated to keep the body agile and to loosen the muscles and prepare it for the work-out. If your muscles are too stiff, training is more difficult.
Here are 5 Simple Back Stretching Exercises
- To get started. Get on all fours on a mat and arch your back. Hold this position for about 15 seconds.
- For the deep muscles of your back and iliopsoas. Lie back on a mat, raise your knees slightly and place your hands underneath. Lever up and pull your knees slightly towards your chest as you take your shoulders off the mat. The tensioned position should be maintained for about 20 seconds.
- Stretching the upper back and neck muscles. Starting from a standing position, braid your hands behind the nape of the neck and use them to apply a little pressure to push your head forward. The chin should be as close as possible to the chest, you should feel tension in both the nape of the neck and the back. Hold the position for about 20 seconds.
- Exercises for the lateral muscles of the trunk. Standing with your legs apart, raise your right arm and place your left hand on your side. Flex your torso to the left until you feel the muscle in your right side stretching. Hold the position for 20 seconds and repeat on the other side.
- Exercises with the fitness ball. Lie on the ball and centre it with your spine, trying to find a comfortable position. Then stretch your spine to form an arch. Join the arms and stretch them out over your head and hold the position. Practicing this exercise, abdominal stretchers, flexors of the thigh, anterior spinal ligaments, large dorsal and also pectoral. To perform lateral stretching of the trunk you have to sit on the fitness ball adopting a balanced position: chest up, shoulders moving backwards and down, head behind the shoulders. The feet should be positioned on the same axis as the shoulders or slightly more apart. Rotate the ball to the right by bending your knee and bringing your right hand upwards. Hold the position for a few seconds and repeat on the other side.
What to Watch out for When Stretching
When doing stretching exercises, always be careful not to cause excessive tension, which could cause trauma. The position, in fact, is fundamental: the back must always be safe, the head in line with the spine avoiding to make sudden movements. Extending the muscle to the extreme several times in a row is not useful to improve its elasticity, on the contrary it causes stiffening. Exactly what we do not want before starting a workout.