It may seem like a contradiction, but many amateur sportsmen become lazy right now.
Lo stretching it is for many an acquired taste.
Being in the grip of endorphins and sweat, having to postpone the post workout binge to lie on a yoga mat to roll (but slowly) can be worse than the most grueling of WOD.
However, a good relationship with him post workout stretching has numerous advantages.
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The benefits of post workout stretching
There are supporters and detractors of stretching.
Just as there are supporters and detractors of myofascial relaxation, sumo detachment, kipping, the color of water bottles and the taste of whey.
Without losing so much talk, we simply say that post workout stretching allows you to prevent them injuries, reduce DOMS and muscle fatigue and reach a state of psychophysical well-being after the extreme fatigue of WOD.
These movements can be performed tutti i giorni, so as to best preserve flexibility, mobility and joint health.
Some stretches for CrossFit®
Couch stretch
Lo stretching of the sofa it's called this because you can do it even during the evening, while you're watching your favorite series.
It is a position that helps running, squatting and in general all hinged movements - like swings - because it works on quadriceps and hips.
Put yourself in a lunge position in front of the wall or the sofa. Fold one leg behind you, so that the shin is as parallel as possible to the support you have chosen; if possible, contact him. The other leg remains in a lunge position for the two minutes (recommended) of stretching.
Stretching at the door
For the opening of the chest, the reduction of fatigue that comes from the pushing movements, and to reduce the risks of inflaming the shoulder when you go in frequently overhead.
Extend your arm in front of you and grab a jamb or rack. Slowly rotate the chest in the opposite direction until you feel the "pull" the chest musculature.
Also here: 2 minutes, then change sides.
"Swim"
Dynamic stretching to improve the range of movement of the shoulder.
Lie on your stomach, extend your arms in front of you and lift them as far as possible from the ground. At this point, still with your palms facing the ground, swim, that is, turn your arms until you are in a T-position.
Rotate your hands - palms up - and return to the initial position.
The movement must last 8 seconds.
Pigeon pose
A yoga classic, it also melts e stiff buttocks.
Kneel on the ground, slide one leg in front of you and bend the knee to 45 ° - the foot should touch the opposite hip. The other leg extends behind you, the back of the foot in contact with the floor.
Also here: TV series, e patience.
How to take the best from stretching
Cut out a few minutes for it stretching after the WOD today, possibly combining myofascial relaxation with the foam roller, or simple yoga sequences.
You will be assured of a good one joint longevity, and you will sleep more deeply tonight.
You're bored? Rest assured that the next WOD is already knocking on the door.