Thursday, 25 June 2015

Top 7 Stretch Exercises After Your Work Out

Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and increase in blood circulation and muscles to recover faster from a tough workout. Warm up stretches aren't just about avoiding injury but they also help you perform at a higher level during the main exercise session. And cool down stretches can help with muscle recovery and development.
Stretch Exercises after work out

Different Stretching Exercises and steps to do:

Stretch your arms:

  • Arms are a great place to start your stretch routine. 
  • Alternate bringing one arm straight over your chest and holding it there with your other arm. 
  • Also, alternate stretching one arm over your head and bending slightly at the waist. 
stretching arms excerise

Calf Stretch:

  • Put one leg straight at foot hold it with a towel and pull this towel to toes slightly bending your direction. Work up to holding each stretch for 20 seconds or more.
  • Set Count: Three to five sets of holding a stretch, per leg.  
  • Breathe: Slowly inhale through your nose and exhale out your mouth during each stretch.
stretching calves with towel

Stretch your Neck:

  • Neck pain is a common after work outs and stretching while your muscles are still warm will help keep them from tightening later and causing pain. 
  • Try leaning from one side to the other while applying light pressure from one of your hands. 
  • Hold stretch for 15 seconds.
stretching neck

Stretch your Knees:

  • Knees often cause people trouble, especially after vigorous work outs. 
  • Lifting your knees alternatively and holding it for 10 seconds each is a great stretch after a workout that was hard on the knees and will help keep them loose. 
knee stretchimg

Hamstring Stretch:

hamstring stretch

stretching leg

Shoulder Stretch:

  • Back stiffness is a common issue after working out. Making sure to properly stretch your back after a workout to prevent this stiffness. 
  • Bending to tough your toes or meeting your hands behind your back will help keep muscles loose. 
  • Raise right arm and bend elbow over head at a 90-degree angle. Use left hand to grab right elbow and pull it gently to the left; hold. Repeat on opposite side.


stretching back and shoulder

Butterfly Stretch:

butterfly stretch

  • Sit on the floor.
  • Press the soles of your feet together.
  • Pull your feet the closest you can.
  • Put your hands on your ankles to where your elbows are lined up with your knees.
  • Push against your elbows trying to close your legs. (This contracts your groin muscles to help you get a deeper stretch.)
  • Push your knees down.

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