The dream of becoming a successful gymnast, dancer, or athlete must be supported by a strong and flexible body. Before stretching, you need to understand the following terms. Static stretching is done by holding a posture that is challenging, but still comfortable. Dynamic stretching is done by moving repeatedly in the same range of motion. Active stretching is done by contracting the muscle that has just been stretched as a counter movement. After understanding the term, it's time to practice warming up.
Step
Method 1 of 3: Performing Static Stretches
Step 1. Do the stretch while sitting astride
Sit on the floor and spread your legs as wide as possible, but still feel comfortable. Straighten your legs and toes and place your palms on the floor between your thighs to maintain balance. At this time, you will feel a stretch in your hip and inner thigh muscles.
- Stay in this position for 15 seconds.
- As you practice again, spread your legs slightly wider until your legs are 180° apart so you can do the splits.
Step 2. Stretch while keeping your feet together
Sit on the floor straightening your legs in front of you and extending your arms up. Lean forward slowly starting at the waist while trying to reach your toes.
- Stay in this position for 15 seconds.
- When you first practice, you may not be able to touch your toes. The body becomes more flexible if you practice regularly so that the distance between your fingers and toes is getting closer day by day.
Step 3. Do the lunge posture
Stand straight and step your right foot back while bending your left knee 90°. Lower your right knee to the floor to support your body. Place your palm on your left thigh and press gently to stretch your thigh muscles.
- Stay in a lunge position with your left foot in front for 15 seconds.
- After 15 seconds, stand up straight again and do the same movement by stepping your left foot back.
Step 4. Stretch by extending your arms in front of your chest
Stand straight with your feet apart (slightly wider than your shoulders). Straighten your right arm in front of your chest and hold your right elbow with your left hand.
- Press your right arm close to your chest until you feel a stretch in your right shoulder.
- Hold the stretched arm for 10 seconds and then release. Do the same movement by straightening the left arm in front of the chest.
Step 5. Stretch by pulling your arms behind your back
While standing straight, cross your right arm behind your back. Use your left hand to grip and pull your right arm slowly to stretch. Hold for about 15 minutes then do the same movement to stretch the left arm.
Do this movement while stretching your neck. Tilt your head in the direction of the holding arm and pull. If your left arm is holding your right arm, tilt your head to the left
Step 6. Stretch by leaning to the side
Stand straight with your feet apart (a little wider than your hips) and your arms out to the sides at shoulder height. Lean to the right until both arms are perpendicular to the floor.
- Bring your left arm to your ear until you feel a stretch in your left shoulder and left side of your body.
- Hold this position for 10 seconds and then stand back up straight. Perform the same movement by leaning to the left and straightening the right arm up. When tilting, let the arm pointing down to the floor and extend the arm pointing up.
Step 7. Do the superman posture
After lying face down on the floor (with your back straight), extend your arms above your head. Lift your chest and legs off the floor while extending your arms by your ears and lifting your legs slightly higher than your hips.
- Stay in this position for 15 seconds.
- Raise your legs higher when your back is more flexible.
Method 2 of 3: Doing Dynamic Stretches to Strengthen and Flex the Body
Step 1. Perform star jump
Stand straight with your feet together and your arms stretched out by your sides and jump. As you jump, spread your legs apart and extend your arms straight up at the same time. Then, jump again while bringing your legs together and lowering your arms to your sides.
- Do the star jump 15 times to speed up your heart rate and blood flow.
- If you practice regularly and your body is stronger, you can do more star jumps.
Step 2. Make a circular motion of the arm
Stand straight and spread your feet slightly wider than your hips. Straighten your arms up and move your hands like a spiral from top to bottom and then back up again.
- Try to keep your arms straight as you move.
- Rotate your arms forward 10 times and then back 10 times.
Step 3. Jump up and slide your feet on the floor
Stand on your right foot and lift your left leg. Jump with your right foot and land with your left foot on the floor and lift your right foot. Repeat this movement more and more rapidly until you can slide the soles of your feet on the floor.
- Once you get used to it, jump back and forth for 1 minute each.
- As the body becomes stronger and more flexible, extend the duration of the exercise each day.
Step 4. Do squats
Stand straight with your feet shoulder-width apart with your body facing forward. Transfer your weight to your heels and slowly bend your knees to lower your body as if to sit in a chair.
- Stop when your thighs are parallel to the floor and then slowly come back to your feet. Do this movement several times.
- Extend both arms forward to maintain balance.
- When lowering your body, make sure your knees are directly above your ankles. If your toes or toes are showing, you're doing the squat right. If not, you're moving your knees too far forward.
Method 3 of 3: Doing Active Stretches
Step 1. Do the quadriceps stretch
Bend your left knee and then lift your left leg back. Hold the back of the left foot with your left hand. Straighten your right arm up while stretching your arm muscles. Stay in this position while resting on your right foot and maintaining balance.
- After stretching your left leg, lower your leg and then do the same movement by lifting your right leg back.
- Do a variation by leaning forward and standing back up straight. Do this movement to train both legs alternately 10 times each.
Step 2. Do the hill posture
From a standing position, do a table posture by placing both palms and knees on the floor. Bring your palms forward until your arms are straight next to your ears and slowly lift your body while straightening your knees so that your body forms an inverted V.
- Make sure your palms are shoulder width apart.
- Spread your fingers as wide as possible.
- Spread your feet hip-width apart.
- Try to touch your heels to the floor.
Step 3. Do the tree posture
Stand straight with your feet together. Lift your right leg, then place the sole of your right foot on your left inner thigh. Make sure your right knee is pointing to the right. Bring your palms together in front of your chest.
- Hold this position for 10 seconds and then do the same movement by lifting your left leg.
- When standing with your feet together, make sure your toes are touching and that there is a small gap between your heels.
- Divide the weight evenly on the soles of the feet.
- Do not put the soles of the feet on the knees because it can injure the knee joint.
Step 4. Do the bow posture
After lying on your stomach, straighten your arms at your sides with your palms facing up. Bend both knees and grab your ankles or instep.
- As you inhale, raise your knees and thighs as high as possible.
- Stay in this position for 5 seconds then rest for a while. Do this movement 2 more times.
Tips
- When stretching, hold for a maximum of 30 seconds.
- Increase the intensity of the movement if you stretch to practice karate or other self-defense. Remember that the exercises described in this article are for warm-up only. Ignore those who say that a good stretch must be painful. Practice to the best of your ability and pay attention to how you feel. If a muscle feels sore when stretched, the body sends a message to stop the movement and don't push yourself.
- If you're preparing for an important match, don't overstretch your muscles as they will hurt your muscles which will reduce your performance.
- Be patient because practicing stretches to stretch your body takes a lot of time.
- Stretch while enjoying your favorite song.
- When you stretch, such as touching your toes with your hands while sitting, place your favorite book or video game in front of your feet to motivate you to pick it up. However, don't overstretch so you don't injure your muscles.
- Do not give up! The body will be more flexible if you practice diligently.
- When practicing stretches for dancing, don't push yourself. This method can trigger muscle spasms and make the legs not strong enough.
- Don't be in a hurry to perfect a certain posture.
- Some moves may be more challenging. Practice diligently and increase the intensity of the exercise little by little so that the body becomes more flexible in a safe way.
