Stretching, post workout should be a regular routine for everyone. An ideal workout routine starts with warm up, stretching, actual session, cool down and finishes with stretching. Stretching is essential in order to ensure that your musculoskeletal system is functioning properly. Stretching gives you plentiful physical and mental benefits. It improves your Range Of Motion, helps to release blood pull occurred during exercise, improves flexibility, relaxes your muscles, relieves stress and comforts your brain. If practiced regularly Stretching can become an unobtrusive and enjoyable part of your daily regime. International Fitness Expert Neeraj Mehta is sharing Top 5 Post workout stretches which should be an essential part of your daily workout routine.
One of the necessary stretch post workout leads to a lot
of benefits. This stretch relaxes your back muscles, hips and legs. It
contracts the muscles of lower extremities thus very effective to open up
lymphatic gland so increase circulation and releasing stress and helps in
improving the flexibility and range of motion of pelvic joint. You can also do
this stretch sitting on a step to avoid pain in the back and to get more
stretch.
Steps:
·
Sit on the floor with your legs extending
towards the front.
·
Stretch your legs diagonally while keeping
your rib cage up and back straight.
·
Try to open up your legs as far as possible
(go as per your fitness level).
·
Place your palms on the floor.
·
Hold the posture for 15-20 seconds and
breathe normally.
A very effective stretch for relieving post workout
soreness and stiffness from the back and even good for shoulder stiffness. This
stretch properly relax your back muscles and release stress. It also regulates
the digestive system. Increased blood circulation of lungs and pelvic girdle
leads to release the stress of lower back.
Steps:
·
Sit straight on the floor and extend your
legs in front.
·
Bend your right leg from the knee and keep
your right foot over your left leg.
·
Extend your left arm and place your elbow on
the bended leg.
·
Turn your upper body towards the right.
·
Hold the posture for 10-15 seconds and
breathe normally.
Cobra stretch release the stiffness from the back. It
stretches your core muscles, chest muscles and your arms as well. This stretch
regulates the menstrual cycle in women. Cobra Stretch is one of the best post
workout stretches to improve blood and oxygen circulation in body.
Steps:
Steps:
·
Lie down on a mat in prone pose.
·
Keep your palms on the chest level.
·
Inhale and Bend your upper body, while
keeping your face towards the ceiling. Extend your arms to the fullest.
·
Breathe normally and hold the posture for 15
seconds.
A great stretch to release spin, hip and leg stiffness.
Person with lower back pain must do this stretch - pre, during and post
workout. This stretch improves your breathing capacity. It helps in releasing
stiffness from your neck and shoulders. It improves the flexibility of your hip
and knee joints.
Steps:
Steps:
·
Stand straight on the floor.
·
Put your left leg back and extend it full.
·
Bend your right knee ensuring that your thigh
is parallel to the floor.
·
Extend your both arms overhead and join the
palms to make a Namaste Pose.
·
Breathe normal during the complete movement.
Again a good post workout stretch for releasing lower
back stiffness and a great stretch for hamstrings. This stretch improves your
pancreas and regulates your digestive system. It improves your energy level. It
also heals scar tissue damage.
Steps:
Steps:
·
Sit on the floor with your back straight.
·
Spread your legs to shoulder width; you can
spread your legs more that depend upon your fitness level.
·
Bend forward; grasp your ankles with both
hands.
·
Hold the position for 15 seconds.
·
Inhale as you get in to the starting
position. Exhale as you move through the stretch.
For more
details on fitness courses call on 9811309667, 9810111018, 01145087033
or log on to www.gffi-fitness.org
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Thank you for sharing with us! Good luck!
ReplyDeleteBrooke Wells