It is also an excellent way of avoiding injuries, cramp and other muscular and articulatory traumas. It is usually practised after a sports session to improve recovery, relax and diminish the sensation of fatigue.

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Coach's Tips

We recommend these stretching exercises after a sports session, (in particular activities to build up the thighs, abdominals and buttocks), or when you want to gently stretch your body. Stretching after exercise is a good way to become more supple. The stretching movements relax and elongate the muscles, so that they return to their original length, and restore the mobility of your articulations. You become more flexible, while relaxing at the same time.

These stretching exercises are performed with a yoga strap and a floor mat. Using the strap will make you more supple and will help you to adopt the right posture.

You should make these stretching movements for 5 to 10 minutes, three times a week. The longer you stretch (1 to 5 minutes), the more you will gain in amplitude and suppleness.

Anyone can do these stretching exercises*. But take care to stretch yourself gradually, without ever reaching the pain threshold.

yoga strap
  1. Stretching the Shoulders and Chest
  • Targeted muscles: shoulders and chest.
  • Performing the exercise: start the exercise with the strap in your hands behind your back. Breathe in, while bringing your right arm to the vertical position. Move your left arm downwards behind your back. Repeat the exercise on each side.
  • Breathing: smooth, continuous and natural, through the stomach.
  • Safety tips: remember to tighten your tummy muscles, prefer self-extension (elongation of the spine) and keep your knees supple.
  • Repetitions: remain in position for several breathing cycles of 30 seconds to 1 minute, then change sides.
yoga strap stretching
  1. Stretching the Hip Muscles
  • Targeted muscles: glutes, hamstrings, adductors.
  • Performing the exercise: with your knees bent and your head lowered (with your torso close to your legs), relax your upper body. The middle of the strap is held under your feet. Breathe in while elongating the body (the head-back-buttocks line).
  • Breathing: smooth, continuous and natural, through the stomach.
  • Safety tips: respect the alignment of your body.
  • Repetitions: remain in position for several breathing cycles of 30 seconds to 1 minute.
  • Variations:
  • Easy option: keep your knees bent.
  • Difficult option: straighten your legs.
hip stretching exercise
  1. Stretching the Hip and Calf Muscles
  • Targeted muscles: glutes, hamstrings, adductors and calves.
  • Performing the exercise: start the exercise with both legs on the floor. Pass the strap under the sole of your right foot, with your toes pointing towards you. Breathe in, breathe out, then pull on the strap to raise your right leg.
  • Breathing: smooth, continuous and natural, through the stomach.
  • Safety tips: keep your back nice and straight throughout the exercise.
  • Repetitions: remain in position for several breathing cycles of 30 seconds to 1 minute, then change sides.
triceps stretching
  1. Stretching the Triceps and Trapezius Muscles
  • Targeted muscles: triceps and trapezius muscles.
  • Performing the exercise: in the seated position (cross-legged or otherwise), start the exercise with the strap in your hands behind your back. Breathe in, while raising your right arm above your head. Your left arm is bent behind your back. Breathe out, while pulling the strap upwards to stretch the trapezius muscle. Then breathe in and return to your starting position. Breathe out and pull the strap downwards to stretch the triceps.
  • Breathing: smooth, continuous and natural, through the stomach.
  • Safety tips: keep your back nice and straight throughout the exercise.
  • Repetitions: remain in position for several breathing cycles of 30 seconds to 1 minute, then change sides.
  • Useful tip: if you cannot keep your back straight in the seated position, slip a yoga brick under your buttocks.

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CHECK OUR RANGE OF GYM STRETCHING ACCESSORIES
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