Sports demand a significant portion of an athlete’s time, placing a heavy toll on their body. When ignored, the strain put on one’s body by the rigorous physical activity of sports can cause a lot of damage to bones and joints. Stretching, often overlooked, is the most effective method to avoid any serious injuries by keeping your body loose and flexible. It is vital that you remember to stretch before and after physical activity to prevent any potential injuries. Here are some beneficial, full-body stretches that will help you maintain a supple and agile physique.
Downward Dog
This yoga pose is extremely beneficial for your body, stretching your back, ankles, calves, and hamstrings. It is a full-body stretch that aids in strength and flexibility.
- How to Do It: Start on your hands and knees, lift your hips towards the ceiling, straighten your legs, and press your heels towards the floor. Hold for 30 seconds to 1 minute.
Cobra Stretch
This stretch is mainly focused on the front of your body, giving your chest, shoulder blades, neck, and collarbone a nice stretch and loosening up.
- How to Do It: Lie face down with your palms under your shoulders. Push through your hands to lift your chest off the ground while keeping your hips on the floor. Hold for 15 to 30 seconds.
Seated Hamstring Stretch
This stretch is very popular in sports. With the excessive amount of running that athletes endure, one of the most common injuries is pulling the hamstring, which can be extremely painful. This practice helps to prevent that by increasing flexibility and mobilization of the hamstrings.
- How to Do It: Sit with one leg extended and the other bent, with the sole of your foot against your inner thigh. Reach towards your toes, keeping your back straight. Hold for 15 to 30 seconds and switch legs.
Arm Circles
Arm circles are a well-known warm-up practice. By loosening your chest, shoulders, and upper back and increasing their blood flow, arm circles are an advantageous method to get your upper body prepared for an intense match.
- How to Do It: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size. Perform for 30 seconds in each direction.
Kneeling Backward Abdominal Stretch
As an athlete, it is very beneficial to maintain good posture. This stretch helps you to maintain a solid posture while strengthening your core and increasing its flexibility. It also helps to loosen up any tight abdominal muscles.
- How to Do It: Kneel on the floor, sit back on your heels, and lean backward, placing your hands on your heels. Push your hips forward and lift your chest towards the ceiling. Hold for 15 to 30 seconds.
Lunge
Lunges work on your legs and your core, giving you a good stretch while helping you build muscle in both areas. This exercise also assists you in improving your sense of balance.
- How to Do It: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Keep your front knee above your ankle. Hold for 15 to 30 seconds and switch legs.
Pigeon Pose
To improve lower back and hip mobilization, consider adding the pigeon pose to your stretching routine.
- How to Do It: Start in a plank position, bring one knee forward, and place it behind your wrist. Extend the opposite leg straight back, lowering your hips towards the floor. Hold for 30 seconds to 1 minute and switch legs.
Incorporate these stretches into your daily routine to enhance your body’s agility and momentum. Here at Athletes Untapped, our coaches know what it takes to nourish and sustain a healthy body to excel in your sport. If you wish to work with a seasoned and invaluable athlete to develop an ideal athletic body, consider connecting with one of our trainers using this link: Athletes Untapped.
