stretching exercises for beginners

Stretching for beginners

Stretching can have a calming effect, make you more flexible and support a workout. Lots of benefits, but then you have to do it right. And that is more difficult than you think.  Sports coach and yoga teacher Astrid Hoeken gives advice. What are the do's and don'ts of stretching?

What do we actually do when we stretch? “We try to lengthen our muscles so that they become more flexible and we can move our joints better,” explains sports coach and yoga teacher Astrid Hoeken. You can do stretching as a total workout and as preparation for a training or competition.

Stretching: it shouldn't be like this

The usefulness of stretching has been a point of discussion for years. There would be no convincing evidence that stretching the muscles helps against sports injuries, for example. “You have different ways of stretching and you have to do what suits you and the sport you practice,” explains Hoeken. Several studies have shown that stretching can actually decrease muscle strength. Why? “If you have just done strength training, small muscle tears occur, which repair and ensure a growth of your muscles. It is better not to stretch, because you can make the muscle tears too large. The result: inflammation.”

You better not do this:

• Static stretching and stretching before a workout
• Stretching when your muscles are cold
• Stretching through the pain threshold and looking for the end position
• Overstretching a joint
• Do not match the stretches to the type of training

That's how it should be

Now that you know what not to do, let's quickly move on to how to do it. Because stretching can be a good preparation for a training or competition in certain sports. “Stretching is not necessary for every sport, but flexibility in your muscles is important for everyone.” Angles provides a four-step plan with good stretching exercises.

Step 1: Warm up muscles

First of all, make sure that your body is warmed up properly, then your muscles will be more flexible. Raise the core temperature by jogging or ice skating for ten minutes.

Step 2: Dynamic stretching

Is your body at the right temperature? Then it's time for dynamic stretching: stretching while you move. It improves muscle strength, range of motion and flexibility of your muscles. Stretching is a good preparation for the following sports. And remember, “Do about 70 percent of what feels like your maximum stretch. Try to feel when it still feels easy and go there slowly. Don't push.”

Running: leg muscles

• Exercise: Quadriceps stretch
  Stand up straight, facing the wall. Place your left hand against the wall, making sure your arm is straight. Then grab your right leg with your right hand and push your heel against your butt as far as you can (do what you can!). Repeat a few times and do the same with your left leg.

Cycling: thigh muscles, groin muscles and back muscles

• Groin Exercise
  Stand in a splayed stance, making sure your toes and feet are pointing forward. Bend your left leg. Make sure the knee is directly over the foot. Keep the other leg straight. Apply pressure downwards with the straight leg. Watch your posture: keep the upper body upright.
• Exercise for the back muscles
  Stand up straight, with your legs together. Then, bend your back forward as you try with your arms—emphasis on trying, it may not work—to touch your feet. Try to bend your back a little further by means of the correct breathing. Make sure to keep your legs straight.

Swimming: adductors and arm muscles

• Exercise: Adductor Stretch
  Sit cross-legged. Place the soles of your feet flat against each other and hold your ankles with your hands. Keep your body and head upright. Press the insides of your knees with your elbows.

Step 3: The workout

Time for the real work: the training. Listen to your body and slowly build up the pace. Drink enough!

Step 4: Cool down

It is often forgotten, but it is still nice: the cooling down . Should you start stretching again? Hoeken: “Yes, because it is good for blood circulation against, for example, lactic acid. But after strength training you should not stretch. Suppose you have muscle tears, then you can make them bigger. It is then better to cycle or jog quietly.”