We have already observed the multiple benefits that a post-workout stretch provides us with. Selecting a good post-workout regime should depend on the kind of workout that you have been doing for the last hour but if you require a head start, you are at the right spot.
Here we present before you the 5 best post-workout stretches to loosen up those tight muscles after a good day at the gym.
Requirements: All you require is your body weight, and an exercise mat to make the moves a little more relaxing.
How to do it: Make sure to hold each stretch for 30 seconds to 1 minute. For the unilateral moves (on one side), try and do them for the same amount of time on each side.
So let’s begin:
Quadruped Thoracic Rotation:
To do the Quadruped Thoracic Rotation, you need to:
- Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.
- Next, put your left hand on the back of your head, in a way that your elbow points out to the left side. Now, rest the hand lightly (don’t put pressure on your head or neck.) This is the starting position.
- Slowly rotate your head and shoulder toward your right hand on the floor.
- Furthermore, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold the position for a few seconds.
- Lastly, return to the starting position. Continue this movement for 30 seconds to 1 minute, and then repeat on the other side.
Lying Pec Stretch:
To do a proper lying pec stretch, follow the steps below:
- Lie down on your stomach with both the arms extended to the sides so your body forms the shape of a ‘T’.
- Now, gather your strength and push off the ground with your left hand. Bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles. As your mobility increases, you’ll be able to stretch farther and roll your body farther.
- Hold the position for 30 seconds to 1 minute and repeat on the other side.
Lunge With Spinal Twist:
To do a Lunge with Spinal Twist, follow these steps:
- Start by standing with your feet kept together. Take a big step forward with your left foot, so that you are in a staggered stance.
- Bend down your left knee and drop into a lunge. Keep your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
- Now, place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
- Hold the position for 30 seconds to 1 minute and repeat on the other side.
Inchworm:
Ah! The good, old inchworm! Let us look at the right way to do this post-workout stretch:
- Begin by standing tall with your feet hip-width apart and arms at your sides. Bend at your waist and place your hands on the floor, bending your knees.
- Now, walk your hands forward to come into a high-plank position with your hands flat on the floor, wrists fixed under your shoulders, and your core, quads, and butt occupied. Pause for a second.
- Walk your hands back to your feet and stand to return to the starting position.
- Hold the position for 30 seconds to 1 minute and repeat on the other side.
Child’s Pose:
Probably, the most relaxing pose out of all. Here are the steps to perfect a child pose:
- Kneel on your mat with your knees wider than hip-width apart and your feet together behind you.
- Now, sit back on your heels and fold forward, relaxing your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor. You’ll feel this stretch in your shoulders and back, in addition to your hips and glutes.
- Lightly press your chest and shoulders toward the ground to intensify the stretch.
- Hold the position for 30 seconds to 1 minute and repeat on the other side.
Post-workout stretches are the best gift you could give to your body. Just like our mind, even our body needs to cool down after a rough period of activity. So, the next time you are tempted to leave out the post-workout stretch, just remember the various benefits it provides you with and spare an extra five minutes to fully complete your regime!
