A post-workout stretching session hurt nobody. In fact, it will not only feel amazing, but will also keep your muscles supple and can help prevent injuries. So before you strip down and head into the shower, stretch out your tired muscles. This 5-minute stretch-session targets your legs, back, hips, and shoulders to maintain muscle flexibility and health to prep yourself for your next intense workout.
Standing Forward Fold
This stretch works on your chest, shoulders, and hamstrings. It involves a forward bend movement that releases muscle tension.
- Start this exercise by standing with your feet at hips’ distance apart.
- Interlace your fingers behind your back, right below your pelvis. You will notice that when you pull your hands away from your shoulders the intensity of the stretch increases.
- Now, lean your chest forward and lift your hands overhead as you bend your torso towards the thighs.
- Extend the stretch to the hamstrings and lower back by bending your knees and straightening them.
- Maintain the stretch for at least 30 seconds. When you are coming up, do so by actively pressing into your feet and engaging your thighs.
- Slowly lift your torso to an upright position.
- Perform two sets of 30 seconds each.
This stretch increases the flexibility in your hamstrings and hip flexors.
- Get into a lunge position by placing your right foot forward and the left leg extended behind you.
- Maintain a comfortable distance between the left and right leg, so that your front knee is at a 90-degree angle.
- Now, slowly lower your hands to the floor by placing them to the left of your right foot.
- Hold this position for 5 seconds, and bring your foot back to the starting position.
- Repeat the same for the other leg. Complete 10 reps on each leg. The entire exercise should last about 1 minute.
The butterfly usually stretches your inner thighs, groin, hips, and lower back.
- Start this stretch by siting on the floor with your legs folded.
- Bring the soles of your feet together and sit upright. Place your hands on top of your joined feet.
- Now, co-ordinate your thighs to move in an up-down motion resembling the fluttering of butterfly wings.
- Throughout the stretch keep your head aligned with your spine and maintain a flat back.
- Inhale and exhale to relieve muscle tension. Hold this position for 30 seconds.
- You can add more stretch by extending your arms forward and performing the thigh movement.
Lying quadriceps Stretch
The lying quadriceps stretch is not only beneficial for people with hip problems, but also has been effective when it comes to knee ailments.
- Lie down on your back and twist your right leg angling it to whatever degree you feel comfortable with.
- Apply slight pressure using your left foot on the right knee.
- Hold this position for 2-3 seconds. repeat for the other leg.
Superman Back Extensions
A great way to cool down, this routine targets your lower back and core.
- Lie face down on the floor with your arms at the sides, palms down.
- Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips.
- At the same time, lift legs about 3 inches off the floor. Ensure that the neck remains in line with the spine.
- Hold for 3 counts and lower back to starting position. Repeat 10-15 times.