Dossier: Exercise videos

Five-minute stretching routine

Many people forget to stretch when they’re working out, so it’s all the more important to know the best stretches and incorporate them into your own routine.

Text: Sanitas; videos and photos: Sebastian Doerk

After training, most people prefer to take a shower straight away instead of spending ten minutes to stretch their tired muscles. It’s not the end of the world, because there’s still no consensus on whether stretching after sport does you any good.

Stretching properly

Martina Kratzer, personal trainer at Zone4Performance in Winterthur, recommends that you dedicate a few minutes to mobility and stretching exercises or incorporate them into your workout routine. The latter approach is particularly beneficial for strength training, because it helps you do the exercises correctly and with your full range of motion. The following video will help you improve your flexibility whenever and wherever you are.

Stability vs. flexibility

When it comes to stretching and flexibility, many people think about shortened muscles. However, our joints are also affected because shortened muscles can limit their mobility or cause biomechanical strain. In fact, some joints require better mobility, while others need to build up stability. Here’s a quick overview:


  • Knee
  • Lumbar spine
  • Shoulders

How to improve your stability

We can improve the stability of a joint with targeted strength training. For example, abdominal exercises to stabilise the lumbar spine or leg and glute training to stabilise the knee joints.


  • Ankle
  • Thoracic spine
  • Shoulder blades

How to improve your flexibility

Flexibility can also be improved through specific exercises, with stretching playing an important role. In the beginning, just take five minutes to do the stretches in the above video. You can stretch at home. It’s worth it!

You can find additional tips on stretching and sport-specific stretches for cyclists or runners in the online magazine.

Martina Kratzer, personal trainer

Martina plays in the Swiss national water polo team and is currently doing a masters in elite sports at the Swiss Federal Institute of Sport Magglingen. At Zone4Performance Winterthur she has turned her passion into her profession and supports athletes and private individuals in overcoming physical and mental limits to unlock their sporting potential.