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Exercise basics — stretching

Stretching can help you maintain adequate range of motion through your joints, preventing muscles from tightening. Tightness in one place can lead to compensations elsewhere that increase your risk of pain or injury. Follow our guides below for some simple stretches to help avoid this.

Hamstring Stretch

Muscles stretched: Hamstrings/Calf/Lower Back

Hamstring stretch at XPT Adelaide gym
Hamstring stretch at Xpress Personal Training Adelaide gym

  • Sit, one leg extended, toes to ceiling, other leg bent inward against opposite thigh.

  • Slowly lean forward, until you feel stretch

  • Keep chest up, breath out and lean forward.

  • Hold for up to 30 seconds.

 Glute Stretch

Muscles worked: Hips/Glutes/Lower Back

Glute stretch at XPT Adelaide Personal Training
Glute stretch at Xpress Personal Training Adelaide gym

  • Sit, left leg straight, place right foot over left knee.

  • Bend the left leg up until it is at 90 degrees, place both hands behind body

  • Keep both legs at 90 degrees, lean forward.

  • When you feel stretch, hold for 30 seconds.

  • Switch sides, repeat.

Hip Flexor Stretch

Muscles worked: Front Hip

Hip flexor stretch at Adelaide XPT gym

  • Kneel on right knee. Place left foot on floor in front, knee bent.

  • Lean forward, stretch right hip toward floor.

  • Squeeze butt, to stretch even more.

  • Hold for 30 seconds

Knee to Chest Stretch

Muscles Worked: Lower Back/Hips

Hip stretch at Xpress Personal Training Adelaide
Hip stretch at XPT Adelaide gym

  • Lie on back, feet on fitball.

  • Arms at 90 degrees, palms up.

  • Slowly draw knees to your chest, keep lower back pressed into floor.

  • Hold 15-20 seconds.

  • Rolls leg back out and repeat.

Quad Stretch

Muscles Worked: Quads/Hip Flexors

Quad stretch at Xpress Personal Training in Adelaide

  • Hold something for balance, stand on left foot.

  • Bend right leg back until foot is near butt.

  • Hold right foot with right hand, pull towards butt.

  • Keep back straight, push hips forward and up.

  • Hold for 30 seconds.

Cat/Camel Back Stretch

Muscles Worked: Spine/Upper & Lower Back

Cat/camel stretch at XPT Adelaide gym
Back stretch at XPT gym in Adelaide

  • On hands and knees, slowly alternate between arching and rounding back.

  • Do it slowly and gently, don’t force it.

  • One cycle will take three to four seconds.

Chest Stretch

Muscles Worked: Chest/Biceps/Front Shoulders

Chest stretch at Xpress Personal Training Adelaide gym

  • Lie on foam roller.

  • Slowly extend arms to sides

  • Let gravity release chest muscles.

  • ALT: Extend arms up for different stretch.

Tricep Stretch

Muscles Worked: Triceps/Lats

Tricep stretch at Xpress Personal Training gym
Tricep stretch at Adelaide XPT gym

  • Bend at the elbow to touch the top middle of the back

  • Reach over and grasp the bent elbow

  • Hold 20 seconds

  • Kneel, sit or stand

  • Arms extended overhead

The importance of stretching

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​Stretching is a crucial aspect of overall fitness and well-being, yet it is often neglected. Incorporating regular stretching into your routine can significantly improve flexibility, reduce the risk of injuries, and enhance your mental and physical health.


Physical Benefits of Stretching


1. Improved Flexibility
•    Stretching helps lengthen muscles, improving flexibility.
•    Increased flexibility enhances your range of motion, making physical activities easier and more efficient.
•    Greater flexibility reduces the risk of muscle strains and joint injuries.

 

2. Enhanced Muscle Function
•    Stretching improves blood flow to muscles, ensuring better oxygen and nutrient delivery.
•    It aids in muscle recovery, reducing soreness after exercise and preventing stiffness.
•    Helps balance muscle tension, preventing imbalances that can lead to injury.

 

3. Better Posture
•    Regular stretching corrects muscle imbalances that contribute to poor posture.
•    Lengthening tight muscles, particularly in the back, shoulders, and hips, helps maintain proper alignment.
•    Improved posture alleviates discomfort in the neck, shoulders, and lower back, and reduces the risk of chronic pain.

 

4. Increased Range of Motion
•    Stretching improves joint flexibility, allowing for smoother and more fluid movements.
•    This increased range of motion enhances athletic performance and reduces the risk of joint injuries.

 

Mental and Emotional Benefits

 

1. Stress Relief
•    Stretching releases tension stored in muscles, promoting relaxation.
•    The slow, deliberate movements and deep breathing during stretching calm the mind, reducing stress and anxiety.

 

2. Mind-Body Connection
•    Stretching enhances awareness of your body’s movements and sensations.
•    It promotes mindfulness, helping you stay present and in tune with your body.

 

Long-Term Health Benefits

 

1. Injury Prevention
•    Regular stretching reduces the risk of injuries by keeping muscles flexible and strong.
•    Stretching before and after exercise prepares muscles for activity and aids in recovery, minimising the chances of strains or sprains.

 

2. Improved Circulation
•    Stretching improves blood flow to muscles, which aids in recovery and supports cardiovascular health.
•    Good circulation helps muscles recover more quickly and prevents stiffness after exercise.

Stretching is an essential practice that contributes to improved flexibility, muscle function, and mental well-being. Regular stretching can enhance physical performance, prevent injuries, and provide a sense of relaxation and mindfulness, making it a vital part of any fitness routine.

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Speak to one of our trainers at XPT – Xpress Personal Training about introducing stretching into your fitness routine. 

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