We all know that stretching is good for our muscles, both before the effort to gain flexibility or after the effort to improve recovery, especially in tournaments where matches tend to follow each other.

So rather than go straight to the bar quench your thirst and tart tapas, take a few minutes, the aperitif can wait a bit.

These are only a few minutes needed after a training session or a match, to make your muscles oxygenate and recover more easily from the effort generated, the idea being to move your body from the effort to rest: if you have been put in the fridge it's different 😉

Two parts of the body are to dissociate: the upper body, and ... the bottom.

Here are the muscle groups to stretch for the lower body, about 20 seconds by stretching:

The quadriceps: To stretch the quadriceps which are the muscles of the front of the thigh, we will bend the leg so that the heel touches the buttocks. Hold your ankle with your hand.

The hamstrings: They are behind the thigh. Lie down on the floor, one leg bent with the foot laid flat, the other stretched. Raise your outstretched leg until you can catch it with your hands behind the knee. Keep tight and stretch.

Calves : You know where they are. To stretch them, press your 2 hands against a wall and act as if you were trying to push it. One leg in front of the other, the back foot will try to touch the ground.

Adductors: These are the muscles of the inside of the thigh. Standing, legs spread shoulder width and stretched, tilt the trunk from right to left, and vice versa.

Trunk and lumbar: Lying on the floor on the back, bring the 2 knees to the chest. Grab them by encircling them with your arms and hold the stretch with the kidneys touching the floor.

Muscle groups of the upper body:

The triceps: These muscles are on the outside of your arms. Place the palm of your hand between the homoplates, grab the elbow with the other hand and pull to lower the hand in the back.

The biceps: These muscles are inside your arms (it's the ball bigger or smaller). Grab your hands in the back, reach up and pull the whole thing up as smoothly as you can.

Forearms : Extend an arm in front of you to form an 90º angle with your body. Point the palm of your hand to the sky. With the other hand, catch your fingers, pull the set down.

After this session of a few minutes, you are finally ready for the next step; for my part I know where she is ...

Julien Bondia

Julien Bondia is a teacher of padel in Tenerife (Spain). Columnist and advisor, he helps you play better through his tutorials and tactical/technical articles padel.

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