Certain muscles tend to shorten, whereas other muscles become weaker. It is therefore all the more important to know which muscles need to be stretched and which need to be strengthened.

Our day-to-day habits, such as sitting for long periods in front of the computer, cause our bodies to develop muscular imbalances or disharmonies. Whereas with muscular imbalances the quality of movement suffers because a flexor is too strong and the extensor too weak, or vice versa, with muscular disharmonies an entire functional chain from head to foot is affected. If a muscle in a muscle chain is shortened, this affects the tension of the other muscles and, in the worst case scenario, throws the entire chain out of sync.

There are various types of muscles

The fibres in our bodies can be roughly divided into two types: on the one hand, we have tonic muscles, which work to hold our posture and tend to shorten, and on the other hand, we have phasic muscles, which are responsible for supporting movement and weaken easily. Tonic muscles need length through regular flexibility training, whereas phasic muscles need stability and strength through regular strength training.
When doing flexibility training, care should be taken to ensure that the muscles are appropriately challenged and maintained according to their type. This means that the following tonic muscles in particular need to be stretched through flexibility training. The most important exercises are listed below.

• Hip flexors
• Lower back muscles
• Neck, chest, and shoulder muscles
• Anterior and posterior leg muscles

In contrast, the following phasic muscles need to be strengthened. The most important exercises can be found here.

• Deep neck muscles
• Back muscles, chest area
• Abdominal muscles
• Leg extensor chain, buttocks, quadriceps, calves
• Small hand and foot muscles

It’s all in the dose

The exercises should be performed once a week to help maintain your current flexibility, or 2-3 times a week to specifically improve your flexibility. The exercises should ideally be performed after a warm-up run or training.
Each individual stretch should be held for 20 to 60 seconds, with an increase in intensity after 2 to 3 breaths.

The 6 best stretching exercises

1. Calf muscles

This is how it works: Walk on the spot in slow motion and stretch your entire rear leg while doing so. Stretch your heel backwards, while the knee of your other leg hangs in the air.

Focus: Long posterior chain, stable torso.

Dosage:
- After the warm-up run: walk in slow motion for 1 minute, alternately stretch your calves slowly and dynamically, 1 to 2 sets.
- After training: walk in slow motion for 2 to 3 minutes, remain in each stretch position for 10 seconds. 1 to 2 sets.

2. Posterior thigh muscles

This is how it works: Stand with your feet parallel, making your spine as long and upright as possible. Then tilt your upper body forwards from the hips - with a straight back.

Focus: Straight back.

Dosage:
- After the warm-up run: 3 to 5 slow dynamic stretches. 1 to 3 sets.
- After training: remain in the stretch position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. 1 to 2 sets.

3. Hip flexor and anterior thigh muscles

This is how it works: 3 steps:
1. Lunge with both feet facing forward. Your pelvis remains upright, your arms fall freely.
2. Keep your pelvis upright, then go deeper and stretch your rear leg at the same time.
3. Intensify the stretch by slightly rotating your body to the front leg.

Focus: Upright pelvis (no hollow back!) and long rear leg.

Dosage:
- After the warm-up run: 3 to 5 slow dynamic stretches. Then change sides. 1 to 3 sets.
- After training: remain in the stretch position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Change sides, 1 to 2 sets.

4. Gluteal muscles

This is how it works: 3 steps:
1. While standing, bend your right leg and place your right foot on your left thigh.
2. Slowly bend your knee, as if you were sitting on a chair.
3. Push your sit bones backwards and upwards.

Focus: Straight and aligned spine, long neck.

Dosage:
- After the warm-up run: 3 to 5 slow dynamic stretches. 1 to 3 sets.
- After training: remain in the stretch position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Change sides, 1 to 2 sets.

5. Adductors

This is how it works: Lunge to the side with your feet facing forward. Shift your pelvis and upper body over your left foot.

Focus: Straight erect spine.

Dosage:
- After the warm-up run: slowly and dynamically stretch the right and left side 3 to 5 times. 1 to 3 sets.
- After training: remain in the stretch position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Change sides, 1 to 2 sets.

6. Lateral side stretching

This is how it works: 3 steps:
1. Cross your right leg in front of your left leg.
2. Move your outstretched right arm diagonally upwards - your head is in line with your spine.
3. Use your left hand to pull your right arm further upwards and intensify the stretch.

Focus: Opening your sides.

Dosage:
- After the warm-up run: slowly and dynamically stretch the right and left side 3 to 5 times. 1 to 3 sets.
- After training: remain in the stretch position for 20 to 30 seconds, intensify the stretch after 2 to 3 breaths. Change sides, 1 to 2 sets.