Stretching After Workout | Fit-Apple.Com

Stretching After Workout

One of the most overlooked aspects of exercise is stretching after workout. I have seen people doing stretching before they start there work out and tend to ignore once workout is completed.

Benefits Post Workout 

  1. It reduces muscular tension & helps constricted & contracted muscles to come back to there original form.
  2. Lactic acids builds up in muscles when we work out. It leads to soreness & fatigue. Release of lactic acid during an intense workout is broken with stretching.
  3. It helps in improving the blood circulation.
  4. It is important to gradually reduce your heart rate after intense workout. Stretching helps you to put less strain on heart muscles.
  5. It reduces the risk of injury of muscles.
  6. Stretching your muscles post work out will give you better results in longer run.

Energy levels are spiked after workout if muscles are stretched properly. Once body is completely cooled down, brain receives signals to release “Feel Good” hormones called “Endorphins”. Now you understand why stretching after workout is so important.

Stretching Exercises

Child Pose Stretch

Child’s Pose Stretch

  • For positioning refer above pic
  • Close your eyes & breathe softly
  • Do it for at least 1 minute and do it twice and feel a change in body & mind
  • It stretches the hips, thighs, and ankles while reducing stress and fatigue

 

Hip Stretch

Hip Flexor/Quad Stretch

Picture Credit – Bodybuilding.Com

  • For positioning refer above pic
  • Hold it for 5 secs
  • Switch the legs at repeat at least  3 times for each leg
  • Stretches hip flexors, quads, hamstrings

 

standing quadriceps stretch

Standing Quadriceps Stretch

Picture Credit – Assets.menshealth.co.uk

  • For positioning refer above pic
  • Hold for about 45 seconds & switch legs & repeat. Do at least 3 times for each leg
  • It reduces knee and back pain, and also reduces the chances of knee injury

 

cobbler's stretch

Cobbler’s Stretch

Picture Credit – I.ytimg.Com

  • For positioning refer above pic
  • Hold it for 10 seconds and do at least 5 reps
  • Stretches the inner thighs, groins, and knees
  • Stimulates the heart and improves general circulation

Foldover Stretch

Foldover Stretch

Picture Credit – I.ytimg.Com

  • For positioning refer above pic
  • Hold it for 10 seconds and do at least 5 reps
  • Stretches neck, back, glutes, hamstrings & calves

 

Wall Pectoral Stretch

Wall Pectoral Stretch

Picture Credit – I.ytimg.Com

  • For positioning refer above pic
  • Do it with both hands one by one and hold it for 30 secs each. Do at least two times for each arm
  • It opens up your chest and loosens your biceps and the muscles of your shoulders

 

Shoulder Cross Stretch

Shoulder Cross Stretch

Picture Credit – Fitnesshacks.Org

  • For positioning refer above pic
  • Do it for both left & right shoulder and do it at least for 30 secs each
  • It helps stretch our shoulder, scapula and supporting muscles and joints

 

Swan Stretch

Swan Stretch

Picture Credit – Theactivetimes.Com

  • For positioning refer above pic
  • Hold for 30 to 45 seconds
  • Do at least 5 reps
  • It stretches shoulders, back, chest, abs, obliques, hip flexors

 

Overhead Triceps Stretch

Picture Credit – Bodbot.Com

  • For positioning refer above pic
  • Gently pull elbow back and toward head; hold for about 45 seconds.
  • Switch arms and repeat  atleast 3 times for each arm
  • It stretches neck, shoulders, back, abs, triceps

 

Forearms Stretch

Picture Credit – Powkickboxing.Com

  • For positioning refer above pic
  • Hold it for 10 seconds and switch the forearms and repeat at least for two times
  • Stretch loosens not only your wrists but also your hands, fingers and forearms

Refer other BLOGS & bookmark this article if you like the benefits of stretching after workout.

Note :

Please consult your fitness trainer, physician or doctor in case you have history of pain or injuries.

Stretching After Workout | Fit-Apple.Com
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