Stretching is an important element in any workout, before and after. To gain a long term and enhanced work-out experience, it is imperative to work on those tired, or sleeping muscles. Here, we highlight the need for a post-workout stretch. Stretching muscles post a regular workout provides good flexibility, range of motion, and more importantly, preventing against injury. Including stretches into your daily routine is just as important as exercising. The routine helps relax muscles and increases blood flow therefore improving the strength of your muscles. These are crucial stretches that target every part of the body.
Back stretch
An effective stretch exercise that works the triceps, back and traps. The Cat Back is great to increase flexibility and, it reduces the chance of back injury.
- Get down on your knees like a cat, position your hand and feet at shoulder-width.
- Pull your back up making a hump and tightening your abs, flex your spine.
- Hold the position for about 10 seconds. Now, curve the back downwards and slightly inwards for three seconds with your head facing up. Return to starting position.Do three sets for 40-50 seconds.
Swan Stretch
Swan Stretch
The Swan Stretch is an extension exercise which is very popular, as it opens the front-body, expands the chest, and stretches the abdominals, hip flexors and quadriceps.
- Lie on a mat, face down with hands in front of the shoulders, palms flat on the ground, legs together and extended behind you.
- Press the palms to lift your belly off the floor. Tightening your core, lengthen upper body away from the mat, reaching out and raising the head upwards.
- Draw shoulder blades together, opening the chest.
- Hold for 30-45 seconds and go down to starting position.
- Do five to seven repetitions.
Cross Knee Stretch
Cross Knee Stretch
These exercises helps increase mobility and stretch the muscles around the hips, and more importantly targets the muscles and ligaments around the knees preventing injuries to the knee.
- Lie flat on your back and bend both knees.
- Cross one leg over the other, so your foot is on the opposite knee.
- Bring both knees towards your chest, and gently pull the uncrossed leg towards you until you feel a stretch in your glutes.
- Do three sets for 30-45 seconds for each leg.
Calf stretch|
Calf stretch|
This is an effective calf workout that stretches the calf muscles. The standing calf raise targets the calf muscles, particularly the large muscles that enhances the shape and size of the calves.
- Stand on the edge of an elevated platform.
- Stand with the balls of your feet firmly planted on the step, heels hanging over the edge. You can use a sturdy object or wall for support.
- Raise your heels a few inches above the step so that you’re on your tip toes.
- Hold position for a few seconds and go back to starting position, feeling the stretch in your calves.
- Do this for 30-45 seconds
Standing hamstring stretch
Standing hamstring stretch
The standing stretch is a great exercise for the hamstrings and lower back. The benefits of this exercise extend to the quadriceps as well as developing a better posture when you stand.
- Prop the left heel up on a surface that is a little lower than your hip, like a chair or bench. Flex the foot.
- To increase the stretch, bend forward towards your flexed foot, by bending at the hips.
- Hold for 30 seconds and switch legs.
