Lower body stretching: 15 minutes of exercises to stretch properly

Between two sports sessions, it is essential to take the time to do a stretching session. Because stretching, practiced regularly, will help improve your athletic performance. Discover our 15-minute stretching session that targets lower body muscles.

STRETCHING EXERCISES OR HOW TO MULTIPLY THE BENEFITS OF A WORKOUT  

Often neglected, stretching contributes just as much as a muscle building or cardio session to good physical shape. And even better: they make it possible to maximize the effects. Properly stretched muscles will indeed be more flexible, the joints more mobile. Results ? Tension builds up less, you recover faster and more efficiently, so you can get back to your workout routine in better shape than ever.

THE IMPORTANCE OF SPACING SPORTS AND STRETCHING SESSIONS

Thinking of squeezing in that 15-minute stretching session after your muscle-building class or jogging? It is not such a good idea. Ideally, stretch sessions should be done at least 24 hours after cardio or strength training. The reason ? Because done hot right after a session, stretching can be counterproductive. They can indeed generate micro-lesions on the muscles which will lead to more stiffness and therefore less effective recovery.

Conversely, a stretching session placed at a distance from other workouts will allow a good lengthening of the muscle and therefore better work on its elasticity.

HOW TO DO THIS LOWER BODY STRETCHING SESSION

To do this session at home, put on a comfortable outfit. No shoes are required, you can perform the stretching exercises in socks or barefoot.

Regarding the material, only a sports mat is necessary. If you want to work on your flexibility more in depth, you can also equip yourself with an elastic or a strap that will help you in your movements. 

Thanks to several exercises, our coach, Béatrice Valero, will then guide you to stretch your lower body muscles: glutes, calves, quadriceps, hamstrings, adductors or even psoas will be stretched in turn. To perform these exercises as well as possible, you will need to pay attention to breathing well so that the stretches are as effective as possible with better relaxation of the muscles.

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