It's well known that doing stretching exercises is very helpful, especially after intense workouts like running, weightlifting, or even bodyweight exercises. But most people don't actually do these stretches. So in this article, we'll explain the benefits of stretching exercises and how to do some of them too.
Benefits of stretching exercises after finishing your workout
One of the best benefits of doing stretches after a workout is that it helps increase muscle flexibility right after exercise. This boosts blood flow and raises oxygen levels in the blood, which helps deliver the needed nutrients to your body and muscles. This way, muscles can recover better and the body can build more muscle. It also raises the rate your body burns energy.
How to choose stretching exercises based on your sport
Doing stretching exercises after your main workout is really important no matter what sport you do. Like we said, the goal of stretching is to increase blood flow and speed up muscle recovery. For example, if you run or do weightlifting for your lower body, you should stretch your leg muscles afterward, especially your hamstrings and calves, to boost blood flow there. If you do any workouts focusing on upper body muscles, then you should stretch your forearms, chest, shoulders, and back.
How long you should spend on stretching exercises
Usually, the time spent stretching after exercise should be the same as the warm-up time before exercise, which is 5 To 10 After a few minutes, you might feel some discomfort when doing stretching exercises but you should never feel pain. After stretching, you should feel relaxed. As mentioned before, choose stretches based on your workout. The following stretches are good to do after a full-body workout. All you need is your body weight and a yoga mat to make it easier.
Types of stretches and flexibility
1 - Quadruped Thoracic Rotation
- Get down on your hands and knees with your hands under your shoulders and knees under your hips. Tighten your core muscles to keep your back straight.
- Place your left hand behind your head so your left elbow points to the left side. Make sure you don't put any pressure on your head or neck. This is the starting position.
- Slowly rotate your head and left shoulder toward your right hand on the ground. Then reverse the movement and rotate your head and left shoulder upward toward the left until your left elbow points up.
- Go back to the starting position and repeat this movement for 30 seconds to a minute on each side.
2 - (Lying Pec Stretch)
- Lie on your stomach with your arms at your sides level with your shoulders so your body forms a T.
- Press the ground with your left hand and bend your left knee to balance, then start twisting the upper part of your body to your right side. You should feel a stretch in your chest muscles. As you get fitter, you can twist your body more.
- Hold this position for 30 seconds on each side.
3 - (Lunge With Spinal Twist)
- Stand with your feet together, then take a big step forward with your left foot.
- Bend your left knee to make a 90-degree angle, keep your right leg straight behind you, then lift your right heel off the ground. You should feel a stretch in your right thigh.
- Put your right hand on the ground, then twist the upper part of your body to the right while raising your left arm so your fingers point to the ceiling.
- Hold this position for 30 seconds on each side.
4 - (Inchworm)
- Stand with your feet a little apart and hands on your sides, then bend down and bend your knees to place your hands on the floor right in front of your feet.
- Slowly move your hands forward until you're in a plank position with hands directly under shoulders and core tight, then hold this position for a few seconds.
- Move your hands back so they’re in front of your feet again, then push yourself up to a standing position.
- Keep repeating this motion for 30 seconds to 1 minute.
5 - (Child’s Pose)
- Kneel down with your knees wider than hip width, then bring your feet together behind you.
- Move your hips back until your heels support you. Then bend your body forward so your belly touches your thighs. Stretch your arms in front, resting your head on the ground. You’ll feel a stretch in your back, shoulders, and legs. To stretch more, gently press your chest and shoulders toward the floor.
- Hold this position for 30 seconds to one minute.
You can also follow our page and use the free app to get more diet plans and workouts.
