Stretching, post workout should be a regular routine for everyone. An ideal workout routine starts with warm up, stretching, actual session, cool down and finishes with stretching. Stretching is essential in order to ensure that your musculoskeletal system is functioning properly. Stretching gives you plentiful physical and mental benefits. It improves your Range Of Motion, helps to release blood pull occurred during exercise, improves flexibility, relaxes your muscles, relieves stress and comforts your brain. If practiced regularly Stretching can become an unobtrusive and enjoyable part of your daily regime. International Fitness Expert Neeraj Mehta is sharing Top 5 Post workout stretches which should be an essential part of your daily workout routine.
Seated split leg stretch-
One of the necessary stretch post workout leads to a lot of benefits. This stretch relaxes your back muscles, hips and legs. It contracts the muscles of lower extremities thus very effective to open up lymphatic gland so increase circulation and releasing stress and helps in improving the flexibility and range of motion of pelvic joint. You can also do this stretch sitting on a step to avoid pain in the back and to get more stretch.
Steps:
- · Sit on the floor with your legs extending towards the front.
- · Stretch your legs diagonally while keeping your rib cage up and back straight.
- · Try to open up your legs as far as possible (go as per your fitness level).
- · Place your palms on the floor.
- · Hold the posture for 15-20 seconds and breathe normally.
Seated Twisting-
A very effective stretch for relieving post workout soreness and stiffness from the back and even good for shoulder stiffness. This stretch properly relax your back muscles and release stress. It also regulates the digestive system. Increased blood circulation of lungs and pelvic girdle leads to release the stress of lower back.
Steps:
- · Sit straight on the floor and extend your legs in front.
- · Bend your right leg from the knee and keep your right foot over your left leg.
- · Extend your left arm and place your elbow on the bended leg.
- · Turn your upper body towards the right.
- · Hold the posture for 10-15 seconds and breathe normally.
Cobra Stretch-
Cobra stretch release the stiffness from the back. It stretches your core muscles, chest muscles and your arms as well. This stretch regulates the menstrual cycle in women. Cobra Stretch is one of the best post workout stretches to improve blood and oxygen circulation in body.
Steps:
- · Lie down on a mat in prone pose.
- · Keep your palms on the chest level.
- · Inhale and Bend your upper body, while keeping your face towards the ceiling. Extend your arms to the fullest.
- · Breathe normally and hold the posture for 15 seconds.
Warrior stretch-
A great stretch to release spin, hip and leg stiffness. Person with lower back pain must do this stretch - pre, during and post workout. This stretch improves your breathing capacity. It helps in releasing stiffness from your neck and shoulders. It improves the flexibility of your hip and knee joints.
Steps:
- · Stand straight on the floor.
- · Put your left leg back and extend it full.
- · Bend your right knee ensuring that your thigh is parallel to the floor.
- · Extend your both arms overhead and join the palms to make a Namaste Pose.
- · Breathe normal during the complete movement.
Seated forward bending-
Again a good post workout stretch for releasing lower back stiffness and a great stretch for hamstrings. This stretch improves your pancreas and regulates your digestive system. It improves your energy level. It also heals scar tissue damage.
Steps:
- · Sit on the floor with your back straight.
- · Spread your legs to shoulder width; you can spread your legs more that depend upon your fitness level.
- · Bend forward; grasp your ankles with both hands.
- · Hold the position for 15 seconds.
- · Inhale as you get in to the starting position. Exhale as you move through the stretch.
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