Last updated on February 23rd, 2022 at 05:58 pm
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Doing stretches before and after your calisthenics session is extremely important. Often, when people start calisthenics, they want to build strength and get as strong as possible. They want to be strong enough to be able to do a handstand or a muscle up. But they don’t think about training flexibility as an equally important element of their training.
The thing is, if you train flexibility, you can unlock the potential to develop even more strength. If you don’t, your strength will eventually be limited by your undeveloped range of motion.
Mobility is one of the keys to longevity and training. It allows you to be mobile and maximize your progress in anything you do, it reduces pain and discomfort on your muscles and joints, and it lowers the risk of injuries. Do you want to get the most out of your training? Read on to find out what are the best stretches for calisthenics. To supplement your learning even more, you can follow along with Pat Chadwick in the video above.
According to a physiotherapist at Havard, David Nolan says “A lot of people don’t understand that stretching has to happen regularly, it should be daily”. Harvard Health reinforces the point that tight muscles can create weakness as they are unable to extend all the way, which puts you in danger of joint pains, muscle damage, and strains.
The tiniest things can often make the biggest impact, in particular when it comes to calisthenics and handstands. Your wrists are used to stabilize and support a considerable amount of load in all sorts of positions when working out. To keep your wrist healthy and avoid injury, you should stretch your wrists as a part of your warm-up routine as they are one of the important foundations for holding your weight during exercise.
This is a great stretch that targets your posterior and anterior deltoids, and the lats. To do this you will:
This stretch will target your triceps and your shoulders, and if you lean your body to the side it will also stretch your obliques. This is great to alleviate any tension in your triceps from doing dips.
The puppy pose is similar to the child’s pose stretch and is great for opening up your shoulders. It is ideal for improving your shoulder mobility for the handstand.
The upward dog is one of the easiest back-bending stretches that you can practice. It opens up your chest, engages the chest muscles, strengthens the back muscles, lengthens your spine, and stretches your wrists. This is an ideal stretch after doing core exercises such as the Russian twists and leg raises.
This stretch will ease any tension you may have in your shoulders and allows for a slight twist in the spine. Do a lot of pike push ups or any push ups in general? Then this would be your go-to stretch.
This stretch allows you to target the chest and front shoulders, allowing you to have a mobile upper body. Try this stretch before and after a chest workout, it will alleviate tightness in your pec area.
The cat-cow is a simple, yet effective stretch that increases the flexibility in the back muscles. It improves circulation in the discs of your spine.
This stretch may not seem like much to the untrained eye, but it stretches your spine, quadriceps, hips, and ankles.
The supine spinal twist stretches your back muscles, glutes, and hips. It allows your spine to relax and lengthen which encourages spine mobility.
This is a simple stretch that alleviates tightness in your glutes, hips, and lower back. After a heavy lower body session of doing squats, try out this stretch to ease tension in your glute area.
The pigeon pose is a great stretch that increases the flexibility of the hips, lower back, and glutes. This is ideal if you sit or slouch for a prolonged period. After doing lots of lunges on your leg day, be sure to stretch as tight quads and hip flexors can cause lower back and knee pains.
This is another awesome stretch that can counteract some of the effects of sitting for a prolonged period of time and help you to drive harder during your runs and leg workouts.
Tight muscles are common for people who work out, and they’re also common for people who work at desk jobs and sit in front of computer screens for most of their day. It’s important to stretch all of your muscles to reduce tension and create more range of motion. This will help reduce injuries and enable you to unlock your full potential in calisthenics.
Always take your time to warm up as you would not want to regret it when you get injured. If you want to deepen your mind-body connection through a series of stretches, breathing exercises, and relaxation, book a consultation with one of our coaches that can help you to increase your mobility and increase your overall health.
My name is Pat Chadwick, I am a qualified personal trainer with Level 2 and Level 3 Personal Training Certificate. As a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.