Ask any physical trainer or a fitness enthusiast, they will tell you how important stretching is. But it is often ignored. When you get to know about their amazing benefits, you would never forget to do it after your routine.
Here is a small guide for you to help you
learn all about post-workout stretches:
Stretching – Why are they important?
You give your mobility an extra kick when
you stretch out after a workout. Stretching helps with increasing oxygen
levels, blood flow, and helps with the nutrient transmission. Also, it helps
with the removal of metabolic waste. It makes the recovery process easier. When
you do stretches, concentrate on doing dynamic moves or those that stimulate
movement. They help you get cool. Dynamic stretches work multiple joints and
muscles at the same time. You can also better your mobility with strategic
stretching. It increases your range of motion. Your muscles can get a lot out of stretching
as they are warmed up after the workout.
How long should you stretch for?
The duration of your stretches should be
the same as a warm-up. And that is 5-10 minutes. There is no restriction, you
can do any kind of post-workout stretching. Hold each stretch for 30 seconds.
As you get used to it, gradually increase it to one minute.
You would get a bit uncomfortable in the
beginning. But this discomfort should never aggravate to sharp pain.
Routine for Post-Workout Stretch
Although the best postworkout stretches
rely on your workout, you can follow some of the routines after a full-body
strength-training session. Get yourself an exercise mat. All you need is your
bodyweight. See that you hold each of the stretches for 30 seconds to one
minute.
Doing
Inchworm
●
Keeping
your arms at your sides and feet hip-width apart, stand tall.
●
Now, bend
at your waist, and bending your knees, place your hands on the floor.
●
Walk with
your hands forward to achieve a high-plank position in such a way that your
hands are flat on the floor. See that your wrists are stacked under your
shoulders, and your core, quads, and butt are engaged.
●
Pause for a
second.
●
Now, walk
your hands back to your feet. Stand to return to your starting position.
●
This is one
rep. Continue this for 30 seconds to 1 minute.
Lying
Pec Stretch
●
For this,
you need to lie down on the floor in T shape. Lie on your stomach and extend
you’re your arms.
●
Now, push
off the ground using your left hand. Bending your left knee for balance, roll
your body to the right side pectoral muscles.
●
As you
improve your mobility with time, you can stretch farther and roll your body
farther.
●
Hold for 30
seconds to 1 minute.
●
Now, repeat
the same on the other side.
Child’s
Pose
●
Kneel on
your exercise mat. Place your knees wider than hip-width apart. Your feet
behind you should be together.
●
Now, sit
back on your heels in the best way you can. Fold forward. Now, rest your
stomach on your thighs. See that you extend your arms in front of you and bow
down. Your forehead should rest on the floor. You would feel the stretch in
your back, shoulders, your hips, and glutes.
●
Now, gently
press your chest and shoulders toward the ground to deepen the stretch.
●
Hold for 30
seconds to 1 minute.
There you have it. These are all the most
important things you need to know about post-workout stretches. By doing this,
you would see a massive change in your performance as well as the result. Doing
warm-ups and stretches are crucial for effective workouts and great results.
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