There is one important thing always forgot to complete our training routine, and that is stretching after a workout. Many people underestimate the importance of these and how these stretches can help heal muscles and improve flexibility.
You have to think of it this way, when you are training, your muscles are constantly contracting and stretching. Over time and with continued use as well as poor posture, there can be a reduction in the surrounding tissue of the muscles and therefore you can lose flexibility.
Stretching after workout helps muscle recovery so you can put 100% effort into every exercise.
Stretching after workout:
1 – Leg and hamstring stretch
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Sit on a mat, then stretch your leg out just in front of you, with the opposite leg bend it and turn it inwards as shown to act as a fulcrum. Reach the foot with the same hand, i.e. if you stretch your right leg out, touch your right foot with your right hand. If you can, stretch the foot towards you.
Stay in this position for 20 to 30 seconds and repeat with the other foot and arm. This type of stretching is especially beneficial after finishing leg exercise.
2 – Hip flexion stretches
For these post-workout stretches start by resting your knees on a mat. Take a big step forward with your right leg leaving your left leg as in the picture. Make sure your front knee does not stick out in front of your toes. Keep your back straight and push your hips forward so that you feel a stretch in the front of your leg.
Hold this position for 20 to 30 seconds and repeat with the other leg.
3 – Stretching abdominal
Start by lying face down on a mat, then bring your arms towards the floor with both hands next to your chest. Slowly extend your arms to lift your chest, remember to keep your shoulders well down.
Hold the position in the picture for 20 to 30 seconds.
4 – Gluteus stretches
Put both feet on the floor at shoulder width. Raise your right leg by bending it and resting it on the knee of your left leg, as shown in the picture. Now simply press your right knee down, you will feel it tighten. If you have trouble keeping your balance, concentrate on one point.
Hold for 20 to 30 seconds and repeat with the other leg.
5 – Chest Stretches
Stand facing forward with your arms alongside your body. Now place your hands behind your body and interlace your fingers. Next, to perform the stretch, gently pull your hands away from your body, this will cause your shoulders to retract and your chest to open up.
Hold the position for 20 to 30 seconds. These stretches after chest training reinforce the results in the pectoral area.
Now that you know how to perform the best stretching after workout, we recommend that you apply them without forcing your body too much, the results will become noticeable, especially when it comes to flexibility.
