Post-Workout Stretching: Best Stretches to Relax the Muscles

Recovery for muscles. How to do stretching after exercise

Stretching is an extremely important part of the training process, which makes it more effective and safer. Lack of stretching in your athletic endeavors can lead to discomfort and even injury. Turning stretching into a must-have ritual and doing it after your main workout can help you see your athletic performance improve.

Why is stretching important?

No matter what kind of exercise If you prefer, make it a rule to regularly pull the muscles after training. There are several reasons for this.

  • Stretching improves muscle elasticity and joint mobility. This helps speed up the recovery process from stress and reduces the risk of injury.
  • Stretching improves blood circulation. Thanks to this, soreness, muscle pain after physical activity, is reduced. Stretching can also shorten the recovery time for muscles and joints.
  • By doing a set of stretching exercises as a final step in your workout, you restore blood pressure and lower your heart rate. This allows you to smoothly return to the usual rhythm of life.
  • Stretching promotes endorphin production, provides a sense of calm and satisfaction.
Recovery for muscles. How to do stretching after exercise

Photo: istockphoto.com

Recovery for muscles. How to do stretching after exercise

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Basic rules of stretching after a workout

Stretching, like any other physical activity, has its own characteristics and rules. It is important to learn them before you start exercising.

Be regular

It is important to do stretching exercises after each workout for 5-10 minutes to reduce muscle tension. At least once a week, you should stretch all the muscles for a longer period of time, giving it 20-30 minutes.

Give preference to static

After exercising, stretching should be static. Avoid springy movements and strong pressure on the working muscle. This does not apply to workouts that only include stretching.

Do not exclude massage from your training plan

Remember that although stretching is beneficial on your muscles is not a substitute for massage. Therefore, it is recommended to use a massage roller for regular exercise.

Breathe deeply

Deep breathing promotes better muscle stretching, blood circulation, relaxation and helps to avoid injury. Breathe in deeply and stretch as you exhale.

Recovery for muscles. How to do stretching after exercise

Photo: istockphoto.com

Stretch out according to your possibilities

If some movement is given to you with pain and through I can’t,it is worth trying to fulfill it perfectly here and now. Exercise smoothly, take your time. Over time, the muscles will get used to regular stretching - it will become easier to exercise.

Watch your posture

Do not round your back while bending to the legs. Try to reach your hips with your stomach. If you can't handle it, ask someone to help you and apply a little pressure in the lower back. Otherwise, there is a risk of harm to the spine.

Recovery for muscles. How to do stretching after exercise

5 simple exercises that will relieve body fatigue and stretch muscles

A set of exercises to relax after a hard day's work or a gurney on a snowy slope.

A set of stretching exercises for busy

This workout will take you a maximum of five minutes. It is ideal for those who are in a hurry but do not want to exercise at the expense of their own body. For some exercises, you will need a wall, chair, or any other support. Each exercise must be performed within 15 seconds.

Turning the body while standing

Starting position: feet shoulder width apart, arms folded in front of you at chest level.

Smoothly turn the body first to the left, then to the right. Repeat until the end of the exercise.

Lunges with arm adduction

Starting position: standing, feet shoulder width apart.

Make a soft lunge forward with your right foot. Make sure that the left leg behind is straight. With your left hand, grasp your right hand just above the elbow and pull it towards your left shoulder. When doing this exercise, you can spring in your legs, but slightly to stretch the surface of the thigh. Repeat the same movements with the opposite leg and arm.

Leaving the arm back against the wall

Starting position: standing sideways against the wall .

Place your left palm on the surface of the wall and gently turn to the right to stand with your back to the fulcrum. Keep your palm in place and keep your hand straight.

Watch the video for the full set of exercises.

Recovery for muscles. How to do stretching after exercise

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A set of exercises to develop balance

Another option for short stretching after sports. To perform these exercises, you will need to be able to maintain balance.

Tilts of the body to the legs

Starting position: standing, legs slightly wider shoulders.

Smoothly tilt the body so that, if possible, touch the floor with your palms. Stay in this position for 5-10 seconds, and then slowly return to the starting position.

For convenience, you can wrap your hands around the ankle and lightmovements to help yourself to stretch.

Squats on one leg

Starting position: standing, bend one leg at the knee and put on the other so that the foot is just above the knee. Hands locked in front of the chest.

Squat slowly on one leg, and use your hands to help yourself maintain balance. Keep your back straight. If you are a beginner, you can lean against a wall or any other support. Repeat the same movements while standing on the other leg.

Bending to the side with outstretched arm

Starting position: standing, legs shoulder-width apart.

Raise your left hand above your head, stretch up a little, and then tilt your body to the right. Use your hand to help yourself reach in the right direction. Try to feel the stretch in your core muscles. Return to the starting position and do the same movements, leaning to the other side.

Watch the video for the full set of exercises.

Recovery for muscles. How to do stretching after exercise

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Turning and tilting the head

Starting position: standing , feet shoulder-width apart.

Perform smooth head turns to the right and left. Feel the stretch in your neck muscles. Then go to tilt the head to the same sides, as well as back and forth.

When tilting, you can create additional pressure to stretch. To do this, for example, place your left palm next to your right ear. Leaning to the right, lightly press on your head with your hand.

Reduction and abduction of hands

Starting position: standing, arms raised at the level shoulders.

Bring both arms back as far as possible and at the same time bring the shoulder blades together. Then, without lowering or bending your arms, bring them together in front of your chest. Repeat these movements.

Turns with the shoulders

Starting position: standing, feet shoulder-width apart, arms extended down along the body.

Slowly rotate the body using the shoulder movement, first to the left, then to the right. Try to feel how the traps, neck and back muscles stretch.

Watch the video for the full set of exercises.

Recovery for muscles. How to do stretching after exercise

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