You may sometimes neglect to cool down after a tiring and productive sport. You are not alone in this, especially many people who want to finish their workout in a short time tend to not include stretching at the end of their routine. However, it is very important to do cool-down movements for different muscle groups, as stretching will relax your muscles and reduce the possibility of post-exercise discomfort. In this article, you can learn in more detail the benefits of static stretching, which is referred to as part of the cool-down movements, and take a look at the various stretches.
What is Static Stretching?
The movements that you can do without moving at the end of your training, by keeping your body in a certain position for a while, are called static stretching. In this way, you can stretch your target muscle as much as possible in each movement and keep your posture stable for 15-20 seconds, both relaxing your muscle and increasing your mobility and flexibility. At the same time, for example, if you have done a cardio training that will increase your heart rate and body temperature, you can reduce your values to normal levels in a healthy way with cooling exercises and reduce the possible stress on the heart muscles.
Benefits of Cool Down After Training
Static stretching movements that you will do after sports have many benefits for your health.
- More flexibility: Stretching at the end of your workout after your muscles have warmed up can increase your range of motion (movement capacity) in your joints. You feel much more flexible and can move more freely.
- Better performance: Stretching your muscles helps strengthen your muscles and make you more agile in everyday life. In this way, you can perform better while doing sports.
- Reduction in discomfort after sports: The accumulation of lactic acid in your muscles, especially after a high-intensity workout, can lead to sores of immaturity. Cool-down movements help reduce this discomfort you feel in your muscles and accelerate the recovery process of your muscles.
- Reduction in stress level: The stress we are exposed to in daily life also affects our muscles negatively and causes us to feel tense. Static stretching movements that you will do can play an important role in reducing this stress.
Static Stretching
First of all, if you have any health problems or damage to a muscle group, remember to be careful while doing stretching and consult your doctor about it. It will be very useful to include stretching movements, especially after intense training. After taking the position in the movement you have chosen at the beginning, you can try to stay still for 15-20 seconds, your movement capacity will increase over time. You will be able to stretch more and stay in the position longer. Remember to focus on your breathing and relax during the cool-down exercise.
Shoulder Stretch
Move your left arm forward at shoulder level; Extend your hand to the right of your body. With your other hand under your outstretched arm, grab your elbow and begin to pull your arm to the right. Repeat the same movement to stretch your right shoulder.
Leaning Sideways
After raising your arms above your head, bend over to your chosen side. At this time, you should be stretching your arms outstretched. Repeat the movement on both the right and left sides.
Stretching the Biceps
While standing, clasp your hands behind your body and try to keep your position as long as you feel comfortable by stretching your arms back.
Quadriceps Stretch
While standing, hold one leg behind your body with your hand. Pull your feet toward your waist and flex your quadriceps muscles.
Stretching the Hamstrings
While sitting on your mat, extend one leg forward and bend the other leg so that your foot touches the knee of your extended leg. Hold your outstretched foot with your hand and stretch. Do this stretch for both legs.
Although sometimes it's tempting to skip post-workout cool-down exercises, it's a good idea to include it in your routine considering the many benefits of stretching. These movements will increase your performance while doing sports and will help prevent any discomfort that may occur afterwards. Thanks to regular stretching, you can start to feel much better after exercising. Thanks to this article , visit Yalı Spor for the clothes and accessories you need for your sports programs that you will finish with static stretching from now on !
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