Post-workout recovery stretches -
While keeping your legs straight, raise your right leg towards your right hand, tapping your right toew with your hand. Lower your leg and repeat on the left side.
Jumping jacks Begin standing straight with your legs together and arms flat at your sides. Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head. Jump to return back to starting position and repeat.
Butt kicks Start standing straight with your feet hip-width apart and your arms at your side. Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running.
Then, rapidly switch to the other side. Remember to keep your shoulders back and core active throughout the duration of this dynamic stretch.
Hip circles Stand straight with your feet hip-width apart. While keeping your hands together in front of your stomach, pull your knee up until it is parallel with the floor. Then, pull the knee back, opening up your hip.
Return to starting position and repeat for the other side of your body. Static stretching involves stretches that are held for a period of time, usually between seconds depending on ability.
Unlike dynamic stretches, static stretches are still and do not involve any movement. Static stretches after a workout help to gradually slow down the body.
They also help tired and constricted muscles return to a more relaxed state. This helps increase flexibility and decrease risk of injury post-workout. We recommend you try some of the following stretches in your post-workout routine. While stretching, you should feel a slight pull with a little discomfort, but not pain.
If you can, hold each stretch for seconds. Shoulder stretch Stand straight with your feet shoulder-width apart. Bring your right arm across the front of your body at chest height. Using the crease of your left arm or hand, support your right arm. Stretch your shoulder and continue facing forward.
Hold then repeat with your other side. Toe touch Stand straight with your feet slightly apart and toes pointing forward. Keeping your legs straight, bend from the hips and reach down toward your toes. Engage your core throughout this exercise and repeat.
Samson stretch Begin by standing straight. While keeping your chest forward and core engaged, step forward with your right foot into a lunge position. Lower your left knee to the ground and extend the right knee forward. Then, clasp your hands together and push out, lifting your arms over your head.
Hold then switch sides. Remember to keep your chest facing forward throughout this static stretch. Butterfly stretch Start by sitting on the floor with your back straight and knees bent. Drop your legs to your sides and bring the soles of your feet together.
Grasping at either your feet or ankles, slowly lean forward, keeping your back straight. Place your elbows on your thighs and press down gently for the stretch. Quadriceps stretch For the quad stretch, stand straight with your legs together, knees touching. While standing on one leg, raise your opposite foot using your hand towards your glutes.
Hold then repeat, switching legs. You may use a chair or wall to hold yourself steady. Cobra stretch Begin lying flat with your abdomen on the ground and feet stretched behind you. Bring your hands next to your chest and engage the glutes and back muscles to curl the chest up away from the floor.
Knee to chest Standing tall, lift your right knee up toward your chest, using your hands to pull the knee in towards your belly button. Hold then lower your knee, returning to start position.
Repeat 2 to 4 times for each leg. Remember to engage your core and keep your spine straight during this static stretch.
Cat stretch The cat stretch and cow stretch work in tandem. For the cat stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. Then, round your spine outward and pull your hips forward, gently pulling your chin toward your chest.
You may then move into the cow stretch. Cow stretch The cow and cat stretch are often combined. For cow stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground.
Then, press your chest forward and sink your belly toward the floor. Relax your shoulders away from your ears and look straight ahead. Hold before moving into the cat stretch. Side bend Stand straight with your feet shoulder-width apart. While engaging your core, lift your hands over your head.
Then, bend at your waist to the right and lean toward the floor. Pulling from your core, return to the starting position. Repeat for the other side. Calf stretch Using a wall, stand with your right foot slightly in front of your left.
Bend your knees slightly. While keeping your back knee straight and your heel on the ground, lean toward the wall. Hold, relax, and then repeat for your other leg. But the type of stretching you do, and when you should stretch, depends on your fitness goals.
Many people think that stretching before working out can actually make you sorer the next day. This is because many static stretches force your muscles to relax and lengthen, which makes them susceptible to injury if you are then going to put a large amount of stress on those muscles through weightlifting or other forms of exercise.
Stretching after your workout is a much better option for reducing muscle soreness and increasing flexibility!
It allows your muscles to recover from their previous workout while also preparing them for the next one. Also, studies have shown that static stretching before workouts may not be as effective at improving performance as dynamic stretching. So instead of doing traditional stretches like toe touches or quad stretch before hitting the gym, try adding in some dynamic movements into your routine such as high knees or butt kicks.
In this post, we will discuss the different types of stretches and how stretching can help you with muscle recovery. The difference between static and dynamic stretches is that when static stretching, you hold a stretch for at least 30 seconds.
With dynamic stretching, there are different types of movements to loosen up your muscles before training or an event.
Static Stretches are stretches that are held for seconds or more. These stretches are meant to help increase flexibility and reduce the risk of injury as well as promote muscle recovery post-workout. Experts from recent studies suggest limiting the duration of static stretches before performing strength and power exercises.
Studies have shown that prolonged static stretching before exercise can negatively affect the force and power of your muscles. However, some experts suggest that static stretches may help with muscle soreness after a workout or event.
Dynamic stretching involves movement - typically in a forward and back motion, side-to-side movements, rotations, and other options that can be changed in order to target different muscle groups. These types of stretches are often used before a workout or event in order to loosen up your muscles and reduce the risk of injury when exerting yourself with heavyweights or whatever else you're working out.
Recent research indicates that dynamic stretching may provide greater benefits than static stretching because it induces a more significant increase in muscle temperature. Muscle flexibility also increases with the use of dynamic stretching techniques.
Dynamic stretching is more appropriate before training because your muscles are pulled rather than being held. The purpose is to stimulate muscles you will utilize for the exercises you will do later in your workout. Ballistic stretching is mainly used for warm-ups and involves jerking a muscle into its maximum length with momentum, then pausing for a few seconds before returning to the starting position.
The point is not just stretching, but also relaxing and lengthening the muscles you'll use during exercise through mechanical stress. This will also increase the elasticity of your muscles and create more bounce.
This type of stretching is no longer recommended by fitness professionals due to the increased risk of injuries from the rapid bouncing and movement. PNF stretching involves contracting the muscle being stretched, then gradually increasing tension while continuing contractions until achieving maximum length of that muscle.
This technique increases flexibility through various means such as the use of gravity, momentum, and muscle contractions. Although this type of stretch can be done by yourself using resistance bands it is usually done with a partner who is applying constant tension.
We know that the benefits of stretching are indisputable. We've created the top benefits of stretching for weightlifters. Stretching creates a longer-lasting pump in your muscles and boosts blood flow to the area of stretching.
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