We often talk about how important it is to stretch before and after exercising and the benefits of a good warm up.

Why do we go on and on about stretching? Because it is a really important part of your exercise routine and if you do not do it correctly, it will have a significant impact on your performance and recovery.

Remember the benefits of stretching

• It improves the range of joint movement. Stretching the tendons and ligaments improves joint lubrication.
• It reduces postural pain. Stretching makes it possible to train for strength and lengthen the fibres.
• It prevents contractures. Built up tension in a muscle is eliminated by stretching, because the fibre relaxes and returns to its natural position.
• It improves your sports performance. It increases resistance and protects you from fibrillary lesions.
• It keeps muscle fibres strong and flexible, which is lost over the years due to lack of collagen.

Don’t forget to do these essential stretches

1. Front of the thigh. Hold your left foot with your left hand and bend your knee until it touches the buttock. You can support yourself with the other hand to keep your balance. Repeat with the other leg.

2. Groin. Stride forward, bending the knee to 90 degrees and keeping the back leg straight. You can support yourself with both hands on your thigh. Repeat with the other leg. This not only stretches the groin, but the entire thigh, both front and back, as well as the calf.
3. Achilles tendon and calf muscles. Put both hands on a wall. Stretch one leg back and put the sole of the foot flat on the floor.
   You will feel the stretch in back of your leg, particularly your calf muscle. Stand on a step with the heel of one foot in the air. Support your weight on this foot and stretch your Achilles tendon.
4. Hamstrings. Support one foot on a bench, table or chair. Ensure that the leg is lifted to an angle of more than 90 degrees. Try to touch your toe on the lifted leg with the opposite hand, ensuring you face forward and do not twist your hip. Repeat with the other leg.
5. Stretches with the flexors and extensors of the arms. Stretch your arm with the palms facing up. Pull the fingers back with the other hand. Then turn your arm and pull your fingers up.
6. Tricep stretch. Lift the arm then flex or bend the elbow and then place the elbow behind your head, across from your ear on the same side. Hold your elbow with the other hand to keep the arm close to your head. Repeat with the other arm. 
7. Shoulder stretch. Extend your right arm across the chest and hold the arm in this position. Feel how the deltoids stretch. Hold the arm against the chest with your other arm. Repeat with the other arm.
8. Hip external rotator stretch. Seated. Right leg stretched. The left leg bent and crossed over the right leg, foot on the floor, on the outside. The left arm stretched alongside the hip. Twist your trunk to the left and feel the stretch in your back. Your right arm will help you to hold the position if you put it on the left side of the bent knee. Repeat on the other side. 

 Don't forget to warm up your muscle fibres. Go for it!