Workout of the week: 30 min. full-body stretching exercises for more flexibility | ATLETICA

If you want to improve your flexibility and do something good for your body at the same time, full-body stretches are just the thing for you. Regular stretching not only ensures better mobility, but also helps to relieve tension and prevent injuries. In this 30-minute workout, we focus on stretches that address your entire body - from head to toe. Whether you want to relax after an intense workout or just want to maintain your flexibility, this full-body routine can be easily integrated into your daily routine. Ready to give your body more flexibility? Then let's get started!

Why are head-to-toe stretches so important?

Stretching is an essential part of any fitness program as it helps to keep muscles supple and promote mobility. Full-body stretches ensure that every area of ​​the body is addressed - from the shoulders to the back and legs. This improves overall posture and relieves tension caused by everyday movements or intense training.

Full-body stretching exercises are particularly important to balance muscular imbalances and minimize the risk of injury. A flexible body reacts better to sudden movements and can cope with more intensive training loads more easily. Regular stretching also helps to promote blood circulation in the muscles and accelerate regeneration, which ultimately leads to improved athletic performance and general well-being.

Stretching exercises for home - what tools do I need?

Stretching exercises at home are easy to do and you only need a few tools to make your workout more effective and comfortable. Here are the most important tools that can support your stretching exercises at home:

1. Exercise mat: A soft, non-slip exercise mat offers you comfort and protects your joints, especially during exercises that take place on the floor. It ensures that you can stretch in a stable and safe manner.
2. Yoga blocks: Yoga blocks are ideal for giving you more stability during stretches. They help you maintain the correct posture even in challenging positions and go deeper into the stretches.
3. Resistance bands : Resistance bands allow you to intensify your stretching exercises. They provide gentle support or additional resistance, especially for leg and shoulder stretches.
4. Massage roller (foam roller): A massage roller is ideal for loosening tense muscle groups before or after stretching. It promotes blood circulation and supports muscle regeneration.

With these tools you can make your full-body stretching exercises at home easy and effective, whether you are a beginner or an advanced athlete.

What does more flexibility mean for the muscles?

More flexibility for muscles means they can move through a greater range of motion without becoming tight or injured. Flexible muscles are more supple and adaptable, allowing you to perform movements with less resistance and effort. This reduces the risk of injury, improves your posture, and supports better recovery after exercise.

Regular stretching ensures that your muscles remain supple and can better support you through demanding movements. Flexibility exercises also improve blood circulation, which leads to faster recovery and a lower susceptibility to injury. The more flexibility you build, the easier it will be for you to perform your movements efficiently and without pain.

30 min. Full body stretching for more flexibility

An effective full body stretching program activates various muscle groups in your body and improves your flexibility at the same time. Here you will find full body stretching exercises that target the entire body from head to toe, including specific exercises for the arm muscles and gluteal muscles. With simple tools such as the exercise mat, resistance band and yoga strap, you can make these exercises more intense and specifically stretch the most important muscle groups.

1. Cat-Cow Stretch (5 minutes) – Gymnastic Mat

Activated muscles: back extensors, neck muscles, shoulder muscles

This dynamic exercise mobilizes the spine and stretches both the lower and upper back. It is one of the best full-body stretches to relieve tension.

Here's how:

• Start in a quadruped position on your exercise mat.
• When you inhale, arch your back downwards (cow), and when you exhale, pull your back upwards (cat).
• Repeat for 5 minutes.

2. Lateral stretch with resistance band (5 minutes)

Activated muscles: Lateral abdominal muscles, shoulder muscles, latissimus

The resistance band allows for a deeper stretch of the lateral abdominal and back muscles. This whole-body stretching exercise particularly promotes the flexibility of the upper body.

Here's how:

• Stand upright and hold the resistance band above your head
• Tilt your upper body to the side, hold the position for 20 seconds, then switch sides.
• Perform 5 repetitions per side.

3. Hip flexor stretch (5 minutes) – exercise mat

Execution : Activated muscles: hip flexors, quadriceps, lower back

This exercise is one of the best full-body stretches to improve hip flexibility and open the hip muscles.

Here's how:

• Lunge and stretch your hip flexors by extending your back leg backwards.
• Hold the stretch for 30 seconds, switch sides, and repeat 3 times.

4. Butterfly stretch (5 minutes) – exercise mat

Activated muscles: adductors, hip muscles, gluteal muscles

This exercise targets the inner thighs and buttocks to increase flexibility in the hip area.

Here's how:

• Sit on your exercise mat with the soles of your feet together.
• Gently press your knees down and hold the stretch for 30 seconds.
• Repeat 3 times.

5. Seated forward bend with yoga strap (10 minutes)

Muscles activated: Ischiocrural muscles (back of the thighs), calves, lower back

With the yoga strap you can achieve a deep stretch of the leg muscles and lower back.

Here's how:

• Sit with your legs stretched out and place the yoga strap around your feet.
• Lean forward to stretch the hamstrings and lower back.
• Hold the stretch for 1 minute and repeat 3 times.

6. Triceps and shoulder stretch with resistance band (5 minutes)

Muscles activated: triceps, shoulders, upper back

This exercise specifically stretches the arm muscles and upper back to release tension in the arms and shoulders.

Here's how:

• Hold the resistance band behind your back with one arm over your shoulder and the other arm behind your back.
• Pull the band to stretch the triceps and shoulders. Hold the position for 20 seconds and switch sides.

Our 30-minute full body stretching program with full-body stretching exercises will help you increase your flexibility and stretch your muscles from head to toe. Use tools such as the exercise mat, resistance band and yoga strap to intensify your exercises and specifically activate different muscle groups - including your arms and buttocks.