After a good workout, there is nothing more beneficial than stretching exercises. It’s the best thing you can do for your hard-working muscles because it helps them stay flexible and strong. It can also increase your mobility and range of motion, and improve recovery time.
Experts agree That you should stretch even if you don’t exercise regularly. Of course, it’s even more important if you regularly put some pressure on those muscles. Here are some of the most effective stretching exercises that you can do after any exercise.
Any kind of standing forward fold will be very effective after exercise because you are using gravity to naturally stretch your legs and back. Unlike folding while sitting or lying forward, there is no sign of strength or pulling sensations. You literally “let go” and let gravity do all the work for you.
Start in a standing position and bend forward, letting your arms reach toward the floor. Whether you touch the ground or not is not important. It’s just about letting your muscles stretch naturally. If your hands can’t touch the floor, you can rest them on your knees or simply let them hang, while resting your entire upper body over your legs.
Keep your legs extended but not locked, and your knees slightly bent. This will help you avoid straining the tendons behind your knees. Hold here for at least one minute, breathe fully and feel the stretch in your hamstrings, calf, and lower back.
When you’re ready to get out of the stretch, bend your knees and then slowly return to a standing position.
This amazing yoga pose stretches your entire back, as well as your legs. It can also be accessed by anyone, from beginners to advanced fitness enthusiasts.
Begin in a plank position, with your hands under your shoulders and legs active. Lift your hips up and push them diagonally back, with your legs straight. You should feel the entire spine stretch.
Keep your shoulders away from your ears and feel your neck muscles relax as you push the floor away from you. Use your shoulders as leverage to stretch your back muscles more.
You can hold here or “take your dog for a walk” by bending one leg and then the other, then switching every few seconds. Hold your dog down for at least one minute and take long, deep breaths in which you feel the stretch.
Whether you do some aerobic exercises, focus on squats, or play tennis, it’s important to stretch your leg muscles. The runner’s lunge is a highly efficient stretching exercise that treats the hamstrings, calves, and hips. You can also get a deeper stretch with each breath.
Start on all fours with your hands under your shoulders and your knees directly under your hips. Put one leg between your palms and extend the other behind you. The quadriceps will be activated as you lift your knee off the floor.
Using your palms and the soccer ball behind you as a lever, push yourself off the floor and extend deeply. Keep your spine straight and chest open the entire time as you hold this position for at least 30-60 seconds, then switch legs.
You’ll feel the stretch in the hamstrings of your front leg, quadriceps, and back calf. Take deep breaths and exhale, and try to focus on extending each leg as far as you can.
The hip flexors are the muscles at the top of the thigh muscles. They are responsible for bending your legs, which means they help you raise your legs. Due to our more sedentary modern lifestyles, our hip muscles tend to tighten more than they should. This can cause your back to overcompensate, leading to lower back pain.
Most exercises—especially the ones you do on leg day—don’t work in her best interests either. In fact, these types of routines tend to strain the quadriceps more, without increasing their range of motion.
This is why adding a hip pull-up after a workout can be so effective. It can improve blood circulation to these muscles, as well as their functions.
Starting a runner’s lunge, drop your back knee to the floor. Lift your torso and place your hands on your front knee. Take a big inhale and, as you slowly exhale, let your hips drop down, and push your front knee away from you.
You should feel the stretch in the posterior thigh muscle, as well as the quadriceps muscle. The more you allow your hips to fall, the more intense the stretch will be. Wait at least a minute, carefully lift your torso out of the pose, then repeat with the other leg.
No matter what type of exercise you just did, your shoulders were sure to be involved. Stretching them will help relieve any tension in your neck, the space between your shoulder blades, and your entire upper back.
Start in a standing or sitting position, extend your arms out in front of you, then interlace your fingers. Take a big inhale, then push your interlocking fingers away from you, extending your entire upper back.
You can let your head drop toward your chest to increase the tension of your neck or just stare forward. Hold for one minute, then let your shoulders fully relax as you drop your arms at your sides.
The triceps is another important group of upper body muscles that we often forget to stretch. This variation will also help open up your chest and lengthen the entire frontal area of your body.
Start in a standing or sitting position and raise one arm toward the ceiling. Bend your elbow and let your arm drop behind your head.
Bend your other elbow and bring it down behind your back, as you try to grab the fingers of your other hand. If your hands don’t touch, you can grab your shirt or use a towel instead, as shown in the video above.
Take a big inhale, then using the contact of your fingers or the force of a grip on your shirt, open your elbows and let your chest fully expand. Feel the stretch in your triceps muscles and entire chest as you exhale. Hold for at least 30-60 seconds.
If you’ve been working out for any length of time, you’ve heard how important it is Tighten those muscles Then. No matter what type of exercise routine you’ve just completed, these six basic poses will help your muscles recover so they stay flexible and strong.