6 Best Post-Workout Stretches
After every sweat session, spend 10 minutes winding down. First, cool off with some gentle cardio exercise – walking, high knees, light cycling to bring your heart rate back to normal and flush the lactic acid out of your system.
And then perform a series of static stretches – stretches held for up to 30 seconds – to lengthen your muscle fibres and prevent your limbs from tightening up. Do these stretches and you’ll feel less sore and more flexible tomorrow, we promise. Here are the 6 Best post-workout stretches.
Pectorals become tight due to poor posture and other daily activities. To make them flexible, sit and reach backwards with your arms extended and hands on top of one another. To increase the stretch, raise your hands towards the ceiling. Hold for 30 seconds once you feel a stretch in your chest.
Stand on one leg and pull your heel back towards your bum, grasping your ankle and keeping your knees together. You should be able to feel a stretch in your quad. Lean forwards from your hips to increase the stretch. Hold for 15 seconds and repeat on the other leg.
Kneel on all fours with your hands under your shoulders and your knees under hips. Curl your back up to the ceiling, looking backwards at your belly button. Pause for two seconds. Slowly arch your back, looking upwards. Pause for two seconds. Continue alternating for 10 repetitions.
Stretch one leg out in front of you with your foot flexed and your toes pointing to the ceiling. Bend your supporting leg and push your hips back. You should feel a stretch in your hamstrings. Hold for 15 seconds then switch sides.
One of the most overused muscles in the body are the calves and stretching them is a must. Take a big step forwards and bend your front knee slightly. Push your back heel down into the ground until you can feel a stretch in your calf. Hold for 15 seconds then swap legs.
Lie on your back with your knees bent and your feet flat on the floor. Cross your left leg over your bent right knee. Bring your right leg towards your chest by holding on to the back of your thigh. Hold for 30 seconds then switch sides.