After you finish working out, what do you do? You walk it off and relax. Maybe jump in the shower or grab a snack to refuel. However, that may not be the smartest choice. This pro post will let you know what is important to stretch after a workout. This ranges from reducing soreness to increasing endorphins.
Different stretches will benefit you in different ways, find what’s best for you before you begin doing post-workout stretches. Stretching after you exercise is one of the best ways to improve your health and reduce post-workout pain.
You just rocked a workout, but you’re not quite done yet. Post-workout cool-down and stretching are equally important as the workout itself. Here are seven yoga postures that stretch your tired muscles, calm your mind, and if done regularly, can help increase flexibility and mobility.
1. Legs up the wall
This is hands-down my favourite post-workout yoga posture. Not only does it boost circulation to help you recover faster, this restorative posture can also quiet the mind.
- Lay on your back, shimmy your bum close to a wall and rest your legs straight up on the wall.
2. Knee-to-chest stretch
Knee-to-chest stretch is a great all-around stretch for your hamstrings, glutes, and lower back.
- Lay on your back with your legs straight; bend one leg up toward your chest.
- Hug it close to your chest while pushing your back to the floor; hold for 20 seconds.
- Repeat on the other side.
Related article: Your Yoga Cool-Down Routine To Compliment Your Workout Efforts
3. Forward bend
This juicy stretch not only feels oh-so-good on the hamstrings, it also lengthens the spine.
- Fold forward and dangle your arms toward the floor, bending your legs as much as you need to.
- Interlace your hands behind your back; as you bend forward, they’ll rise over your head.
4. Runner’s lunge
Runner’s lunge is another excellent hamstring, hip, and quad stretch.
- From a kneeling position, place one foot forward.
- Exhale as you lean forward into the lunge, keeping your back straight and core tight.
- Hold for one minute, and then repeat on the other side.
This posture targets your quads, shoulders, and neck.
- Lay on your back with your knees bent and feet flat on the floor near your butt.
- Clasp your hands under your pelvis, bringing your shoulder blades close together, and lift your hips off the floor.
- Hold for 30 seconds.
Related article: 5 Yoga Exercises To Strengthen Impingement Shoulder & Rotator Cuff
The plow pose is a great back stretch.
- Lay on your back and lift your legs toward the ceiling, placing your hands on your lower back for support.
- Keeping your legs straight, lower them toward your face while resting your arms flat on the floor.
- Hold for one minute.
And, on the flip side, the sphinx is a great abdominal stretch.
- Lay on your stomach with your elbows under your shoulders.
- Slowly push up, so your forearms are resting on the floor.
- Hold for 30-60 seconds.