STRETCHING ROUTINE

STRETCHING ROUTINE

Stretching is performed to lengthen muscle, and increase muscular elasticity. Static stretching involves holding a stretch for a period of time to progressively increase muscle flexibility. 

Stretching has many benefits, including; 

  • Injury prevention 
  • Improved flexibility 
  • Improved recovery 
  • Improved posture 
  • Increased energy levels 
  • Improved blood circulation 

Why is stretching important? 

Stretching is an important component of post-workout recovery. Stretching has the ability to improve your performance in physical activities and decrease your risk of injury by increasing joint movement and enabling your muscles to work more effectively. 

I have included my go to post workout stretching routine below.

Hold each stretch for 30 - 40 seconds. 

 

STRETCHING ROUTINE

 



 

 

 

 

 

COBRA

Lie on your stomach on the ground.

Place your hands flat on the ground under your shoulders.

Push up from your hands, lifting your chest so there is a gentle arch in your spine, keep your hips grounded.

Hold for approximately 40 seconds.

Ensure that you are not straining your back or feeling any pain, if this occurs, stop.

 

CHILDS POSE

Position yourself on your hands and knees, with your knees wider than shoulder width apart.

Lower yourself backwards so your backside lowers down to your feet, keep your arms extended in front of you.

Hold for approximately 40 seconds.

 

FIGURE FOUR

Lie on the ground on your back.

Bend both knees and place your feet flat on the floor.

Lift your left foot up and place it on your right thigh, just above the knee.

Hold for approximately 40 seconds.

Repeat on the other side.

 

SEATED GLUTE

Sit on the floor and extend both legs out straight in front of your body.

Bend your left knee and cross it over your right leg.

Hold your thigh and foot and gently pull your left leg closer to feel the stretch in your glute and hip.

Hold for approximately 40 seconds.

Repeat on the other side.

 

BUTTERFLY 

Sit on the floor.

Bend both knees and bring your feet together so the soles of your feet are touching each other in the middle of your body.

Lean forward.

Hold for approximately 40 seconds.

 

HAMSTRING

Sit on the floor.

Extend both legs out straight in front of your body.

Bend your left leg so that your foot rests on the inside of your right thigh.

Keeping your back straight, lean forward as far as comfortable.

Hold for approximately 40 seconds.

Repeat on the other side.

 

SHOULDER

Stand with your feet shoulder width apart.

Bring your left arm straight across your chest and wrap you right arm across your left elbow.

Use your right arm to pull your left arm towards your body until you feel the stretch through your shoulder.

Hold this stretch for approximately 30 seconds and repeat on the other side.

  

 

 

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