In today’s fast-paced world, individuals are more focused on attaining an active and healthy lifestyle. Regularly hitting the gym, running, or indulging in any physical workout, people aspire to stay fit and healthy. However, after an intense workout session, every muscle of the body feels sore and tense. This soreness may leave the body feeling exhausted, and unattended may lead to an injury.
To avoid such predicaments, experts advise indulging in stretches as a vital part of a post-workout routine.
This article will highlight the best stretches that are recommended for post-workout recovery.
- Hamstring Stretch
One of the most crucial stretches that individuals must-do after any leg training is the hamstring stretch. After a fitness routine like squats, leg press, or lunges, it becomes indispensable to stretch the hamstring muscles.
To do this stretch, sit on the floor with one leg extended straight ahead and the other leg bent with the foot touching the inner thigh. Reach out to the extended leg with both hands, slide them towards the shin, and hold the stretch for 20-30 seconds.
Repeat the same with the other leg. This stretch helps in preventing hamstring injury, improves leg flexibility, and reduces muscular tension.
- Hip Flexor Stretch
After a core workout or any other training that involves the legs, the hip muscles often feel exhausted, and individuals might experience muscle tightness. Hip Flexor stretch helps to alleviate this soreness.
Kneel down on the floor with one foot in front and bent at the knee, and the other leg extended behind, keeping the knee resting on the floor. Ensure that both the feet are in the straight line, and the front knee doesn’t go beyond the toes. Lean forward, keeping your hips pressed, and feel the stretch. Hold this stretch for 20-30 seconds and repeat with the other leg.
- Child’s Pose Stretch
Child’s pose stretch is known to relieve tension in the lower back, hips, and quads. This stretch is simple and can be maintained for longer periods.
Start by kneeling down on the floor and assuming a sitting posture on your heels. Now, lower your chest towards the thigh, reach forward with your arms stretched out, and place your head down. Hold in the position for around 20-30 seconds and then release the stretch. This pose helps in reducing stress and is a perfect way to relax and stretch your body post-workout.
- Triceps Stretch
After an arm workout or any upper body workout, the triceps muscles become stiff and sore. Practicing tricep stretch helps in easing the lactic acid build-up and muscle ache.
To perform this stretch, sit or stand with your feet hip-distance apart, extend one arm upwards, and bend the elbow. Now, take the other hand and reach over the head, clasp the elbow, and gently pull the elbow towards the head’s opposite side. Feel the stretch in the triceps muscle and hold for 20-30 seconds. Repeat the same on the other side.
- Shoulder Stretch
A rigorous upper body workout often causes stiffness and tension in the shoulder muscles. One must indulge in stretches like the shoulder stretch to ease the tension.
To do this stretch, stand with your feet shoulder-width apart, place your right arm across the chest, and use your other hand to press the elbow towards you. Hold for 20-30 seconds and release. Repeat the same with the other arm.
- Spinal Stretch
Spinal stretches not only relieve a stressed back but also help prevent lower back pain.
Sit on the floor with your legs stretched forward, bring one knee towards your chest, and place the foot outside the opposite knee. Reach out with the opposite elbow and place it on the outside of the knee. Gently twist through the torso while sitting tall, keeping the spine straight. Hold this position for 20-30 seconds and repeat on the other side.
- Quad Stretch
The quads are engaged in most lower body workouts, and it is essential to stretch them for better muscle health.