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10 Best Post Workout Stretches

Why Stretch?

So many people underestimate the importance of stretching and how it can help to heal your muscles and improve flexibility. When you are exercising, your muscles are constantly contracting and lengthening to aid with movement and impact. Stretching after exercise helps to reduce lactic acid in muscle which is a waste product of exercise. If you do not stretch after exercise then over time these muscles and their surrounding tissues can become shorter, tighter and can result in poor posture or injury.

  1. Calves

While standing take one foot in front of the other, about the length of a normal stride. Bend the front leg keeping the knee behind the toe and strengthen the back leg. Push the heel into the ground and keep good posture with chest lift and shoulder back. If you need help balanced use a wall, rail or put your hands on your hips and keep your core tight. You should feel the stretch in the back leg at the bottom

calf-stretch

Hold this position for 20-30 seconds and repeat on your both sides.

  1. Hamstrings

While standing directly put one foot in front of the other(pigeon step length). Bend the back leg strengthen the front leg keeping the toe on the floor. Sit down into the stretch until you can feel it down the back of the straight leg. Keep good posture with chest lift and shoulder back. If you need help balanced use a wall, rail or put your hands on your hips and keep your core tight. You should feel the stretch in stretch leg down the back towards the top half.

standing_hamstring_stretch

Hold this position for 20-30 seconds and repeat on your both sides.

  1. Quadriceps

While standing bend the leg and hold the foot, bring the heel as close the backside as you can get it. Keep knees side by side. Soften the knee of the leg you are standing on. Keep good posture with chest lift and shoulders back and push the hips forwards. If you need help balanced use a wall, rail or put your hands on your hips and keep your core tight. You should feel the stretch down the front of the bend leg .

Easy-Quad-Stretch

Hold this position for 20-30 seconds and repeat on your both sides.

  1. Hip Flexors

Begin in a kneeling position on a mat or soft surface. Release your one leg and take one large step forwards so that you are in a lunge position. Ensure that your front knee is not further forward than your toe. Keep good posture with chest lift and shoulders back and push the hips forward

Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your back leg. You should feel the stretch in the back leg along the front of your hip.

hip flexor stretch

Hold this position for 20-30 seconds and repeat on your both sides.

  1. Back stretch (child’s pose)

Start by lying flat on your stomach on a mat or soft surface. Take you bottom back to sit onto your heels. Walk the hands forward without raising your hips and look back through your legs.

childs pose

Hold this position for 20-30 seconds

  1. Abs

Start by lying flat on your stomach on a mat or soft surface. 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 and psuh your hips into the ground look up and behind you for a little bit more stretch.

Ab-Stretch

Hold this position for 20-30 seconds.

  1. Glutes

In a standing position have feet on the floor shoulder width apart. Release your right leg and turn it out so that your ankle is resting just above your left knee. Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown.

CardioGlutesStretch001

Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you or rst your back against a wall. Repeat with your left leg.

  1. Chest

In a standing position have feet on the floor shoulder width apart. Position your hands behind your back in the small lower part of your back. Gently pull the shoulder blades together and lift the chest. Keep you core tight and knees soft.

chest-stretch3

Hold this position for 20-30 seconds.

  1. Shoulders

In a standing position have feet on the floor shoulder width apart. Lift both arms up to chest height and lock the finger together. Gently pull the shoulder blades apart and relax your head down in-between the arms with chin to chest. Keep you core tight and knees soft.

shoulder

Hold this position for 20-30 seconds.

  1. Triceps

In a standing position have feet on the floor shoulder width apart. Lift both arms directly above the head. Bend one arm so the palm faces down the middle of the back. Hold the elbow of the bent arm with the other hand. Keep you core tight and knees soft.

Sporty woman from behind. She stretches her muscles - triceps and shoulder.

Hold this position for 20-30 seconds and repeat both sides.

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