You’ve just had a fantastic workout and are loving that endorphin high. But, before you call it a day, don’t forget to give your hard-working muscles a good stretch. This is absolutely essential if you want to stay injury-free, especially if you’re pushing yourself hard. Stretching can help you take your fitness routine to the next level.
Many of us feel like we don’t have the time to stretch after a workout and would prefer to use the time on muscle building moves. But not taking the time for a proper cool-down is a big mistake. You only need 10 minutes to give your muscles some love. If you don’t stretch, many issues could arise.
Regular stretching not only improves flexibility and reduces the risk of injury, but it can also help you bust stress and relax. So, the next time you work out, take a few minutes to rid your body of lactic acid by stretching.
The moves mentioned below are the best stretches to do after a particularly strenuous workout. Repeat each one 4 times and hold for 10-20 seconds.
This is a great move for your calves and hamstrings. To perform this, stand about 10 inches away from a wall and use it for support. With your palms on the wall, use your right foot to step back. Bend your left knee while keeping the right heel down. Hold and repeat on the other side.
Biceps & Forearm Stretch
The upper body is often ignored when stretching, but it’s important to give your biceps and forearms some love as well. Stand by a wall with your side facing it. Place your right palm on the wall, lean forward and press your arm behind you. Make sure your elbow is straight. Hold and repeat the stretch on your left side.
Hip Bridge Stretch
Lie comfortably on your back and bend your knees. Your feet must be hip-width apart and placed flat on the floor. Slowly lift your hips up while contracting your abs. You should feel a stretch in your groin, hip flexors and lower abdominal muscles. Hold for 10 seconds before lowering your hips. Repeat this move 5 times.
This offers a great stretch for your back and arms. Lie flat on your belly and straighten your arms out by pushing into your palms. Lift your thighs off the ground while keeping your toes pointed. Hold for 10 seconds and repeat this move 5 times.
Make it a practice to stretch daily, especially after a tough workout. Work on both sides equally, and as you gain flexibility, you can hold each movement for longer to get a deeper stretch. Stretching should never be painful, so only move to a point when you can feel a light stretch. Remember to regulate your breathing since this will help yu deepen the stretch and relax.
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