Stretching exercises after sport
As already described, stretching exercises do not help against sore muscles. Nevertheless stretching exercises can be done after training or competition. In the case of very intensive loads, at least three quarters of an hour should elapse between the end of the load and the beginning of the stretching exercises, as certain degradation products must first be removed from the muscle.
An earlier start can prolong rather than shorten the regeneration time of the muscle. After moderate exertion and with a certain time interval, stretching exercises can be performed after a training session to relax the muscles, relieve cramps and correct muscular imbalances. Stretching exercises are also excellent for physical relaxation.
It is not without reason that sports such as yoga, Feldenkrais and progressive muscle relaxation according to Jacobsen are largely composed of stretching exercises. By stretching you can concentrate very well on yourself and thus come into a relaxed state, which is also good for the soul. Even when stretching after sport, it depends on the sport and the goals you are pursuing with the stretching exercises.
Stretching exercises
Stretched muscle: descending part of the trapezius muscle (Musculus trapezius)To set a stretch stimulus for the neck muscles, the athlete sits or stands upright facing forward. The head is in extension of the spine. The head is slowly tilted to one side until a stretching of the neck muscles is felt.
The hand on the opposite side takes on a supporting function. In order to additionally increase the stretching stimulus, the arm of the stretched side can be stretched towards the floor. more information:
- Neck training
Stretched muscle anterior deltoid muscle (M. deltoideus) To stretch the anterior part of the deltoid muscle, the arm is held against a wall, similar to stretching the chest muscle.
However, the arm is stretched and parallel to the floor. The upper body is tried to push away from the wall. more information
- Shoulder muscle training
Stretched muscle: posterior deltoid muscle (M. deltoideus) Diamond muscle (M. rhomboideus minor et major) This stretching exercise of the shoulder muscles tries to push the stretched arm towards the middle of the body.
more information:
- Shoulder Muscles
Stretched muscle: Triceps (M. triceps brachii) The stretching of the rear upper arm is above the head. The athlete bends the elbow above the head. (As if one wanted to scratch the upper part of the back).
The free hand grasps the elbow and pulls it towards the head. Stretched muscle: Biceps (M. biceps brachii) Arm flexor (M. brachialis) An effective stretching of the entire upper arm flexor muscles is almost impossible, because the elbow joint prevents this. In order to achieve a stretching of the biceps nevertheless, the athlete must extend the arm parallel to the ground.
The fingertips point upwards. The free hand grasps the fingertips of the side to be stretched and pulls them slightly towards the body until a stretch is felt. Note: Biceps and triceps are antagonists and cause stretching and contraction alternately.
If the biceps is contracted, the triceps is stretched and vice versa. Stretching exercises can also be performed as part of healing processes. Stretching the muscle belly leads to relaxation, so that an inflamed tendon can heal better.
In tennis elbow, an inflammation of the tendons on the outer elbow occurs. Through targeted stretching exercises, healing can be influenced favourably or a recurrence (prevention) can be prevented. It is important, however, that no stretching exercises should be performed during the acute phase of healing.
You will find a lot of extensive information under our topic: Stretching exercises for tennis elbowStretched muscle: straight abdominal muscle (M. rectus abdominis) The best way to stretch the straight abdominal muscle is with the help of a Pezzi ball. The athlete lies backwards on the ball and tries to adapt the spine to the ball. Without the ball: The athlete kneels, the thighs are on the lower legs and an attempt is made to place the hands on the floor as far in front of the body as possible.
Stretched muscle: outer oblique abdominal muscle (M. obliquus externus abdominis) inner oblique abdominal muscle (M. obliquus internus abdominis) The athlete stands in the starting position with the upper body upright. During the stretching phase the upper body is tilted to the side. However, the upper body and legs remain in one plane.
Note: The inner and outer abdominal muscles are almost perpendicular. When one muscle is stretched, the other is contracted. Stretched muscle: Broad back muscle (M. latissimus dorsi) Large round muscle (M. teres major) Small round muscle (M. teres minor) Like the abdominal muscles, the back muscles are rarely stretched in sports practice.
There is an opposite movement of the abdominal muscle stretching. The athlete kneels and supports himself with one arm on the floor. As with the stretching of the oblique abdominal muscles, the upper body is inclined to the side and in addition the upper body is turned slightly to the side of the supported arm.
Stretched muscle: quadriceps (M. quadrizeps femoris) The athlete stands upright. The foot of the stretched leg is pressed against the buttocks. Both thighs are approximately parallel.
In order not to lose balance during this exercise, a point can be fixed in front of the body. To increase the stretch, the hip can be pushed forward. If the thighs are not kept parallel by moving the thigh of the stretched leg backwards, the stretching of the lumbar muscle (M. iliopsoas) will increase.
For more information, see Leg MusclesTretched Muscle: Lumbar (M. iliopsoas) Tailor Muscle (M. sartorius) Similar to the stretching of the calf muscles, the athlete stands in a step position during this stretching exercise. However, the stretched thigh is shifted towards the floor and the hip is pushed forward. The stretching is clearly noticeable on the upper side of the front thigh.
Stretched muscle: large gluteus maximus muscle (M. gluteus maximus) The athlete stands upright during this stretching exercise and grasps the upper part of the lower leg with both hands. This is actively pulled towards the chest muscles. However, the figure shows the maximus gluteus maximus.
Stretched muscle: biceps femoris muscle (biceps femoris muscle) semitendinosus muscle (semitendinosus muscle) flat tendon muscle (semimembranosus muscle) Most athletes find the stretching exercises for the rear part of the thigh very uncomfortable. The athlete tries to touch the tips of the toes with his fingers when his legs are stretched and his back is straight. To increase the stretching, the legs can be crossed. In this case, however, the sides of the thighs are stretched separately. The stretching exercises for the rear part of the thigh can also be done while sitting.
