STRETCHING

Stretching

Stretching and recovery are essential in calisthenics as they enhance flexibility and prevent injuries by preparing muscles for the dynamic, bodyweight movements involved. Proper recovery, including rest and stretching, helps muscles repair and grow stronger, improving overall performance and endurance. Beyond calisthenics, these practices support long-term physical health by reducing muscle stiffness and maintaining joint mobility, allowing for sustained physical activity. If you wish to support your longevity and avoid injury, be sure to properly recover and stretch after workouts.

What to stretch, When to stretch and How to start.

For those with muscular body's, the thought of daily stretching can feel daunting, especially considering how painful it can be. However, for the areas that are usually more tight such as the legs, it's most important to focus on key areas critical for mobility, including: hamstrings, hip flexors, calves and quadriceps. For calisthenics, stretching the shoulders, arm muscles, neck, and lower back is especially beneficial, particularly when more difficult skills are being learnt. Aim to stretch daily, or at least three to four times per week.

Overhead Triceps Stretch

Enhances flexibility in the triceps, which are crucial for push-ups, dips, and muscle-ups, while improving shoulder mobility for overhead movements.

Cross-Body Shoulder Stretch Muscles Stretched

Increases shoulder/deltoid mobility and stability, essential for exercises like pull-ups and handstands.

Bicep Wall Stretch

Helps lengthen the biceps, preventing tightness that can limit range of motion in pulling and pushing exercises.

Wrist Flexor Stretch

Vital for preparing wrists and forearms for support-intensive exercises like planches, push-ups, and handstands.

Other Recovery Techniques

Foam Rolling

Reduces muscle tightness and improves blood flow, helping to release knots and tension after workouts.

Cold Therapy

Decreases inflammation and soreness by constricting blood vessels and reducing metabolic activity in the muscles.

Active Recovery

Low-intensity movement like walking or cycling promotes circulation, aiding in the removal of waste products from the muscles and speeding up recovery.

Hydration

Massage Therapy

Essential for replenishing fluids lost during exercise, aiding in muscle repair and reducing the risk of cramping and fatigue.

Relieves muscle tension, promotes relaxation, and stimulates circulation, which can accelerate the healing process after intense training.