Exercise

How to stretch after a Workout?

Congratulations on your Workout! We know you will be sore, stretching is a crucial part of recovering and a way to minimize soreness here are six tips listed below to help you feel better. 

 

  1. Drink lots of water
  2. Foam roll – If you haven’t used a foam roller, please ask your trainer to show you
  3. Massage your sore spots
  4. Move your body- go for a walk, swim, etc
  5. Use heat and cold on the sore areas 
  6. Finally- Stretch!!! Listed below are some great stretches to do

Calves and Hamstrings

  1. While seated on a yoga mat, extend both legs out in front of you. 
  2. Lift up and turn out your left leg so that your foot is resting against the inside of your right leg as shown: 
  3. Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you. 
  4. Hold this position for 20-30 seconds. 
  5. Repeat on your left side.

No Excuse Fitness Calves and Hamstrings Video:

 

Hip Flexors

  1. Begin in a kneeling position on a yoga mat. 
  2. Release your right leg and take one large step forward so that you are in a lunge position as shown: 
  3. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.
  4. Keeping your torso upright, push your hips forward so that you feel a stretch along the front of your back leg.
  5. Hold this position for 20-30 seconds.
  6. Repeat with your left leg forward.

No Excuse Fitness Hip Flexors Video:

 

Cobra

  1. Start by lying flat on your stomach on a yoga mat. Bring your arms in and place your hands flat on the floor on either side of your chest.
  2. Slowly extend your arms to bring your chest off of the floor. Ensure that you keep your shoulders down. 
  3. Hold this position for 20-30 seconds.

No Excuse Fitness Cobra Video:

 

Glute stretch “Knee crossed over bent leg” 

  1. Plant both feet on the floor shoulder-width apart.
  2. Release your right leg and turn it out so that your ankle is resting just above your left knee.
  3. Bend your left knee so that you are in single-leg squat and gently push down on your right knee using your right elbow as shown: 
  4. Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you.
  5. Repeat with your left leg.

No Excuse Fitness Glute stretch “Knee crossed over bent leg” Video:

 

Chest / Shoulder Stretch “Hands in back fingers laced”  

  1. Plant both feet on the floor shoulder-width apart with arms by your sides. 
  2. Reposition your hands behind your body and interlock your fingers. 
  3. Gently pull your hands away from your body. This should cause your shoulders to retract (squeeze together) and open up your chest. 
  4. Hold this position for 20-30 seconds.

No Excuse Fitness Chest / Shoulder Stretch “Hands in back fingers laced” Video:

 

Downward Facing Dog 

  1. From tabletop position, tuck the toes under, press into the hands, and begin to lift the hips up towards the ceiling. 
  2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder-width apart. Press the out through the fingers and edges of the hands. Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.
  3. Have the feet are hip-width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat. Let the head and neck hang freely from the shoulders or look up at the belly button. Breathe and hold for 4-8 breaths. 
  4. To release: bend the knees and lower the hips back to Table position, or come all the way down to child pose.

No Excuse Fitness Downward Facing Dog Video:

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