How many times did you experience pain and discomfort after a workout session? What most people disregard, when it comes to their workout routine, is the post-workout stretches. Some may not even know that it’s recommended to end the workout session with stretches. Others will skip it because they feel tired and can’t wait to relax a little.
Why are post-workout stretches so important? Besides helping your muscles unwind, stretches performed at the end of a workout routine can save you from unwanted injuries. It is very easy to get hurt, by accident, when you have tight and rigid muscles.
A simple twist can lead to muscle strains and other types of physical injuries. Also, helping your muscles relax after intense physical effort will speed up the recovery process. This means that you’ll be able to perform even better next time, without experiencing sore muscles.
Do you think about performing stretches at home? It’s recommended to take advantage of the fact that you’re at the gym because you can use stretching machines for this part of your training. These machines will aid in performing your stretches right. What kind of stretches will help you feel better after a workout session? Below you have a list of 5 stretches you must include at the end of your workout routine.
- The butterfly stretches
This is one of the easiest stretches you can perform. But, at the same time, it is one of the most important stretches to include in your workout program, especially if you’re training your lower part of the body. The butterfly stretches are ideal to release tension from the groin area, inner thighs, hips, and lower back. You will feel a release of tension almost immediately, so don’t hesitate to try these stretches out.
Begin the stretch by sitting down on the floor, on a mat, and pressing the soles of your feet together. You should hold the soles in place with your hands, so they won’t move during the stretch. Then use your elbows to put pressure on your knees, pushing them toward the ground.
Make sure not to be harsh about it. During the stretches, bear in mind to keep your back straight. Lean forward as you stretch, releasing even more tension from your muscles. Just be careful not to hunch your shoulders.
- The standing forward bend
This is another fast and easy stretching exercise you can enjoy on the spot. It will release tension from your legs and lower back area. When you prepare to start the stretches, stand and bring your feet together.
Then bend your knees slightly, just enough to allow you to bend toward the ground comfortably. Lean forward until your head faces the ground. If you can, try to touch the floor with your hands. If you feel that that’s too much, don’t push it just yet. You’ll manage to do so after more rounds of stretches. Instead, grab your feet with your arms and hold the position for 30 seconds.
- The cobra stretches
This particular stretch is great for releasing tension in the abdominal area. If you’re working your abdomen out, you will appreciate this type of stretches without a doubt. But, at the same time, it is great for your spine and posture. The stretches will relax the back while strengthening its muscles and promoting a better posture when standing.
For this round of stretches, you will have to lie on your belly. Use a yoga mat for more comfort. Place your hands on the floor, next to your shoulders. Push yourself in the arms, lifting your upper half of the body up.
Your back should curve and your pelvis should just barely feel the ground. Look up toward the ceiling while performing these stretches. To engage the muscles of your back in this exercise, you should keep your shoulder blades down, instead of keeping them up and tensed. You can hold this position for as long as you feel like it. Get down on your belly by slowly bending your elbows. Use your hands to balance your body.
- The modified hurdler stretches
Both the middle and lower back will benefit from this type of stretches. And, of course, you will manage to release pain and tension from your calf muscles and hamstrings. Again, a great set of stretches for those that enjoy working their legs.
These stretches are great because you will pay the same level of attention for each of your legs. This is due to the fact that you’ll be working with each of them at a time. By doing so you will have the possibility to notice any flexibility issues that could be present in any of your legs.
Begin this series of stretches by sitting down, with both of your legs spread wide apart. Then bend of them until its sole touches the inner thigh of the other leg, which is still straight. Then lean forward, over the straight leg, trying to reach its sole with your hands. You will have to bend from your hips and grab onto the ankle of the straight leg. Hold this position for 15 to 30 seconds. Then go back up and switch legs.
- The cross-over arm stretches
Although not many people find it necessary, you should also stretch your upper body part, including your arms. Thus, including these stretches in your routine is highly recommended. You need this kind of stretches even more if you find yourself experiencing the feeling of tight shoulders.
Begin these stretches by standing up, with your feet wide apart, just enough for them to be in alignment with your hips. Start with your right arm, by stretching it in front of you for as much as you can. Then cross the arm over to the left side, again by stretching it as much as you can.
To finish the stretch, use your left arm to put pressure on your now bent right arm. Push it against your body until you feel a certain degree of pressure. Hold the right arm under this pressure for 30 seconds, then release it. Repeat the process with the left arm.