Stretch It Out!
Whether you’re new to exercise or a fitness pro, everyone can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of Static stretching you can increase your range of motion, improve your posture, and relax your mind.
When you stretch after a workout, try to focus on the muscles you used while you were exercising.
You don’t need any equipment, but a yoga mat or other cushioned surface can reduce the pressure on your joints and make your stretches more comfortable.
Hold each stretch for 2-3 deep breaths, creating a controlled tension on each exhale.
Here is a list of Static stretches best used post workout, or on their own when showing your body some TLC:
Hamstring Stretch —
Sit on the ground and extend your leg straight in front of you. Touch your opposite foot to your opposing knee. Bend forward and hold your toes with your hand to stretch your hamstring.
If you can’t touch your toes, then hold your shin. Each time you do this stretch, try to reach a little further. Eventually you will be able to reach your foot. Repeat stretch on opposite leg.
Glute Stretch —
Sit on the floor or mat. Bend your left leg and keep your right foot flat on the floor. Cross your left leg over the right thigh.
Hold this position. Pull both towards your torso for a deeper stretch. Repeat on the opposite side.
Quadricep Stretch —
Hold onto a pole, wall or chair for balance, or practise looking at a single spot on the floor.
Using your left hand, grab your left foot and pull your heel in towards your lower back.
Keep your knees close together during this stretch. Repeat on the opposite side.
Hip Flexor Stretch —
Step your right foot out and sink into a semi-lunge position with your hands on your hips.
Make sure not to let your right knee hover past your right toe.
Repeat on opposite side.
Wide-Legged Standing Forward Bend —
Stand with your feet wider than hip distance with your toes facing forward. Interlace your hands behind your back and open your chest.
Engage your leg muscles and keep a slight bend in your knees. Hinge at the hips to fold forward, bringing your arms over your head toward the floor.
Allow your head to hang down and tuck your chin in slightly to your chest. Then slowly return to starting position.
Low-Back Stretch —
Lie on your back with your knees bent.
Hug your shins and slowly pull your knees up to the chest until you feel a mental stretch in your lower back.
Slowly release from stretch into starting position and repeat.
Back-Twist Stretch —
While seated, place your right leg over your left, with your right foot on the ground.
Softly twist your body so that your left elbow makes contact with your right knee.
Return to starting position and repeat on the opposite side.
Abdominal Stretch —
Lie on your stomach with hands underneath your shoulders.
Gently push your upper body off the ground while keeping your pelvis on the ground. You should feel a slight stretching in the front of your stomach.
Slowly lower your arms back into starting position.
Arm + Shoulder Stretch —
Gently stretch your right arm out and across your body.
Using your left arm, tuck the elbow of your right arm in and pull towards your body.
Repeat on the opposite side.
Tricep Stretch —
With your arms overhead, use your left hand to pull your right elbow slightly behind your head.
You should feel the stretch in your right tricep.
Repeat on the opposite side.
Biceps Stretch —
Stand up straight, place your hands behind your back and interlace your hands at the base of your spine.
Straighten out your arms and turn your hands so your palms are facing down.
Then, raise your arms as high as you can until you feel a stretch in your biceps and shoulders.
Slowly lower and return to starting position.
Neck Stretch —
While ständig, take your right arm and gently place it on the left side of your head.
Pull slowly until you feel a stretch on the left side of your neck.
Repeat on the opposite side.
Although it can sometimes be tempting to skip stretching after a workout, there are many reasons not to overlook it.
Not only can static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness.
Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed.
To keep your stretches safe and effective, keep these tips in mind:
Don’t stretch beyond what’s comfortable. A slight degree of discomfort is normal, but you shouldn’t feel any pain while you’re stretching. Stop right away if you feel sharp pain.
Be gentle. Use smooth, slow movements. Avoid jerking or bouncing movements while you’re holding a stretch. Be extra cautious if you’re recovering from an injury.
Don’t forget to breathe. Breathing can help relieve stress and tension in your body, and may also help you hold a stretch for longer.
Start slowly. Start with just a few stretches at first, and add more repetitions and stretches as you build your flexibility.