5 Best Stretches After Workout

When I’m finished my workout I usually can’t wait to get out of the gym or if I’m at home take a shower and get along with my day. It’s so tempting to skip stretching…But I actually always stretch after each training becauseI have found this really helps improve my flexibility and aid in muscle recovery so I can put in 100% effort to all my workouts.. So many people underestimate the importance of stretching and how it can help to heal your muscles and improve flexibility.

So, we know stretching is good for us, but WHY is it good? .

It reduces muscle tightness and soreness.
It increases your flexibility and range of motion.
It helps correct bad posture caused by our activities during the day or lack of.
It increases blood circulation and helps deliver nutrients to your muscles.
It increases energy.
It decreases your risk of injury.
It calms your mind and can release tension physically and mentally.

My top 5 stretches to perform post workout are:

1. Abs

Start by lying flat on your stomach on a yoga mat.
Bring your arms in and place your hands flat on the floor on either side of your chest.
Slowly extend your arms to bring your chest off of the floor. Ensure that your keep your shoulders down.
Hold this position for 10-15 seconds.

2. Hip Flexors

                        

Kneel down on the floor positioning your hands apx. shoulder width apart flat on the floor.
Bring your right foot next to your right hand while extending your left leg backwards.
Sink your hip downwards into the position keeping your left leg as straight as you can.
Hold it for 10-15 seconds then repeat it on the other side.

3. Glutes

Lie on the floor and bend knees with feet flat on the floor.
Cross left leg over your right thigh.
Grasp your foot and keep it on your thigh while pushing the opposite knee away from you.
Hold it fro 10-15 seconds then repeat on the other leg.

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4. Calves and Hamstrings and Adductor

Sit down on the floor and extend both legs out as wide as you can while keeping them straight.

Reach for your right foot with both of your hands (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.
Repeat the move on the other side and in the middle bending as low as you can.
Hold each stretch for 10-15 seconds.

5. Chest

Position your hands behind your body and interlock your fingers.
Gently pull your hands away from your body.
This should cause your shoulders to retract (squeeze together) and open up your chest.
Keep your back straight throughout the stretch.
Hold this position for 10-15 seconds.

Remember to stretch after each workout!