Workout of the week: 15 minutes of targeted exercises for full body stretch | ATLETICA

Your body deserves just as much attention after an intensive workout as it does during it. The right stretching and mobilization are the key to staying fit and healthy in the long term - and this is where the full body stretch comes into play. In our workout of the week: 15 min. Full Body Stretch, we want to show you how to improve your mobility in a short time, relieve tension and optimally prepare your body for the next training session. Regardless of whether you are a beginner or advanced, good stretching is always an important addition to your routine.

Why stretching ? Many fitness enthusiasts often overlook the importance of stretching. However, regular stretching sessions offer numerous benefits: they increase flexibility, prevent injuries and help relax muscles after training. Joint mobility can also be improved through targeted stretching exercises, which has a positive effect on your overall training performance. In short: stretching is the perfect addition to any fitness program.

15 minutes is enough If you're short on time, that's no reason to skip a stretching session. Our 15-minute program is ideal for anyone who wants to integrate stretching into their daily routine without investing too much time. You don't need any special equipment, just a mat and comfortable clothing - and you're ready to go! Below you'll find out which exercises you can expect, why they're important and how best to do them.

Daily Stretch: Why is it important?

A daily stretch is more than just a pleasant break in your day - it's a crucial part of a healthy lifestyle. Whether you train intensely or have a more sedentary job, regular stretching offers numerous benefits that go far beyond improving flexibility. By taking a few minutes each day to stretch, you'll help your body recover from the stresses of the day while maintaining your fitness at a high level.

1. Improved flexibility: The most important reason why the daily stretch is so crucial is to maintain and improve flexibility. Regular stretching, especially through a full body stretch program, ensures that your muscles remain supple and elastic. This not only helps you with your training, but also in your everyday life, as you can perform your movements more freely and without restrictions.
2. Injury prevention: Another key benefit of the Daily Stretch is injury prevention. A daily stretching program such as the Full Body Stretch prepares your muscles and joints for strain, which minimizes the risk of strains, tension and injuries. Flexible muscles are particularly important for keeping your body healthy during intensive workouts.
3. Stress relief and relaxation: Stretching not only helps your body, but also your mind. A short daily stretch routine can help reduce stress and release tension that has built up from everyday life or after an intense workout. It's a great way to both calm the mind and rejuvenate the body - all in just a few minutes.
4. Support regeneration: After a tough workout, a regular daily stretch ensures that your muscles can regenerate faster. Stretching exercises promote blood circulation and ensure that oxygen and nutrients are transported better to the muscles. A targeted full body stretch at the end of your day can therefore help to relieve muscle soreness and get you fit again more quickly for the next workout.

The most common stretching mistakes and how to avoid them

A common mistake when stretching is stretching without warming up first. Cold muscles are less flexible and more prone to injury. Before you start your full body stretch, warm up for 5 to 10 minutes with light activity such as walking or jogging. Another problem is stretching too quickly, rushing the body into position. Stretch slowly and in a controlled manner to avoid injury.

Breathing also plays a big role. Many people forget to breathe consciously and hold their breath while stretching, which promotes tension. Make sure you breathe deeply and evenly so that your muscles relax and you can get the full effect of your daily stretch. It is also important to hold the stretching positions for a sufficient amount of time - ideally at least 30 seconds to improve flexibility.

One-sided stretching is also a common problem. Some people only focus on certain muscle groups and neglect others. A full body stretch ensures that all important muscle groups are taken into account. Also, be careful after injuries and only start stretching again after consulting a doctor or physiotherapist.

15 Min. Full Body Stretch - your effective stretching exercises

Let's get started! In just 15 minutes, you can stretch your entire body, loosen your muscles and increase your mobility with this full body stretch. These stretching exercises are ideal for incorporating into your daily routine - either as a stand-alone unit or as a supplement after your workout. Each exercise focuses on a specific muscle group so that you remain completely flexible.

1. Cat-Cow (Marjaryasana-Bitilasana)

Duration: 2 minutes

• Execution : Start in the quadruped position. As you breathe in, let your stomach sink towards the floor, lift your head and pull your shoulder blades back (cow position). As you breathe out, round your back, pull your chin towards your chest and push your shoulder blades apart (cat position). Repeat this movement slowly and smoothly in harmony with your breath.
• Goal: This dynamic stretching exercise is perfect for mobilizing your back and upper body. It helps to release tension and keep the spine supple.

2. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 2 minutes

• Execution : From the quadruped position, push your hips up so that your body forms an inverted "V". Press your heels toward the floor and keep your knees slightly bent to intensify the stretch.
• Goal: This yoga position primarily stretches your legs, shoulders and back while also strengthening your muscles.

3. Lunge with rotation (Lunge with Twist)

Duration: 2 minutes

The cobra is ideal for strengthening the lower back while stretching the thoracic spine.

• Execution : Take a large lunge forward and twist your upper body to the side to increase the stretch in the hips and back. Hold the position for one minute per side.
• Goal: This exercise stretches your hip flexors and mobilizes the spine, which is especially helpful after sitting for long periods.

4. Butterfly Stretch

Duration: 2 minutes

• Execution : Sit on the floor, bring the soles of your feet together and let your knees fall outwards. Gently press your knees towards the floor and hold your feet with your hands.
• Goal: An excellent exercise to open the hips and stretch the inner thighs.

5. Chest and shoulder stretch while standing

Duration: 1 minute

• Execution : Stand upright and clasp your hands behind your back. Pull your arms up and feel the stretch in your chest and shoulders.
• Goal: This exercise stretches your upper body, especially your chest and shoulders, and helps improve posture.

6. Seated Forward Fold

Duration: 2 minutes

• Execution : Sit with your legs stretched out and bend forward from the hips. Try to reach your toes and hold the stretch for two minutes.
• Goal: This stretch relieves tension in the lower back and stretches the hamstrings.

7. Standing Quad Stretch

Duration: 2 minutes

• Execution : Stand upright, pull one foot back towards your buttocks and hold it with your hand. Keep your hips straight and feel the stretch in your quadriceps. Repeat on both sides.
• Objective: Perfect for stretching the front of your thighs after an intense workout.

8. Child's Pose

Duration: 2 minutes

• Execution : Sit on your heels, stretch your arms forward and place your forehead on the floor. Breathe in and out deeply and allow the stretch to take effect in your back.
• Goal: This position relaxes the entire body, stretches the shoulders and back and is an ideal conclusion to your full body stretch.

In just 15 minutes, this full body stretch stretches all of your important muscle groups and gives your body exactly what it needs to stay flexible and relaxed. Do this routine regularly and you will feel your flexibility improve and your well-being increase!

Yoga Equipment for your Home Gym

To get the most out of your full body stretch and your daily stretch, it's worth investing in the right yoga equipment for your home gym. A high-quality yoga mat is the basis for your exercises. It not only offers comfort, but also the necessary stability for the various positions such as downward dog or child's pose. Make sure that the mat is non-slip and thick enough to protect your joints.

For exercises like the seated forward bend or the butterfly stretch, yoga blocks can be a valuable support, especially if you are still working on your flexibility. They help you to get into the right position without overtaxing your body. Likewise, a yoga strap can be useful for getting deeper into stretches and holding the positions for longer.

Finally, stretching bands and blankets are great additions for gentler stretching exercises and additional support for more complex exercises. With this simple but effective equipment, you can upgrade your home gym and get the most out of your daily stretching program - for more flexibility, less tension and an all-round better body feeling!