What is elongating for?

We always say that before and after doing a sport, we must perform stretching exercises or stretching, also called stretching. These exercises will give us flexibility and also prevent future muscle and joint injuries.

Stretching exercises don't require a lot of space and can even be done during working hours. These are some of the exercises that can prevent the most common injuries:

• Supporting the hands and the head on the wall with the body and one leg inclined in that direction while we stretch the other leg back and slowly move the hips so that both coincide in the forward position. Each stretch (five total) takes ten to thirty seconds on each side.
• Also with the hands on the wall, one foot is placed with the heel and the toes stretched up on it. The rest of the body then moves forward, experiencing a gentle stretch on the Achilles tendon, which should last eight to ten seconds for a total of five repetitions for each leg.
• To lengthen the thighs, spread the legs a little more than the width of the back, bend the knees and bring both hands towards one of the feet, pressing them to the ground. This is repeated five times for each leg in an average of twenty seconds.
• As for the arms, these are stretched upwards and the fingers are intertwined, encircling the head and bending them towards one of the shoulders so that the waist is bent. The exercise takes ten to fifteen seconds for five repetitions on your side. As a complement, the shoulders are raised and lowered thirty times at the end of the routine.