Best Post-Workout Stretches to Cool Your Body
As soon as we complete our workouts, we tend to go home and take a shower so that we can take rest immediately. But we need to know that the best workout routine includes pre-workout warm-up, followed by the intense workout session and then post-workout stretches. You have to complete this circle to get the best results.

If you skip the warm-up or stretch, considering that you only need to get much sweat from your main workout, the impacts will always be lesser. This consideration is wrong because you have to go for stretches to cool your body by doing post-workout stretches. Here the 11 post-workout stretches are listed which can enhance the results of your workout.

1. Neck Stretch

Begin with a neck stretch. For this, you will need to stand or sit in a comfortable position keeping your shoulder relaxed. Now bend your head at the front side and then on the backside very slowly so that you can feel the stretch.

After this, stretch your head by bending it on the right side and then towards the left side for a few times so that the stretch can be felt in both shoulders.

2. Standing Chest and Biceps stretch

Stand firmly and take both hands behind. Now lock your fingers and then lower and raise your arms to feel the stretch on your biceps and chest. You can do this for 15-20 seconds. At the time of doing this, your neck must not be bent, rather keep your head high.

3. Triceps Stretch

Begin with standing in the same position of the biceps stretch and fold your left arm from the elbow on your backside and place the palm of that hand at the centre of your back. You will need to support the folded elbow above your head with the opposite hand. Hold this position for 10 seconds and repeat on the other side.

4. Back and Abs Stretch

Lie down facing the ground and keep your palms by the side of your chest. Now raise your upper body (specifically from Piriformis) from the floor by creating pressure on your palms. Hold this for 30 seconds and repeat this thrice.

5. Hips and Glutes

Stand while keeping your feet shoulder-width apart. Now fold your left leg from the knee and lift the left ankle on the right knee. Use your left hand to hold the left shin and right hand for toes. Hold this for 20 seconds and repeat this with your right leg.

At the time of doing this stretch, it’s pretty normal to have an improper balance at the beginning. So, you can hold this for 10 seconds, but you have to increase it gradually. Also, you can do this by lying on the ground on your back.

6. Hip Flexor Stretch

Kneel with the right leg while keeping your left leg in the front like the lunge. Keep your upper body straight and push your hips on the front side so that you can feel the stretch in the hip flexor and entire right leg. Hold this for 20-25 seconds and repeat on your left leg.

7. Inner thighs Stretch

For this, you will need to sit down, keeping your back straight. Now extend your legs on the front side and pull the lower half of left leg by folding the leg from knee on your right thigh. You can use your hand to hold the big toe of your left leg to pull its lower half. You have to do the same for the right leg and try to keep the soles of your feet in touch with each other. Grab your toes with both hands and pull it inside as much as possible so that you can feel the stretch on your inner thighs. Hold this for 15-20 seconds.

8. Piriformis Stretch

Begin with sitting on the same style of Hamstrings and Calves Stretch. Now fold left leg from the knee and place the left ankle slightly above the right knee. Your right leg will be straight on the ground and try to lean on the backside at the time of doing this stretch.

You can hold the left ankle with the right hand so that it does not slip and keep the left palm on the floor for support. Now, pull the folded knee slightly above to understand the stretch and hold this for 20-30 seconds. Repeat this with right leg now.

9. Quads and Thighs Stretch

Stand firmly and try to keep your feet hip-width apart. Now stretch both hands behind. Fold your left leg from the knee on the backside and pull it near your butts. You have to try to grab its feet with both hands and hold this for 10-15 seconds. Now repeat it with right leg.

10. Hamstrings and Calves Stretch

For this, sit keeping the legs on your front side and fold the right leg from your knee. You can touch the thigh of the left leg with the sole of the right leg. Use right hand to pressurize the right thigh to touch with the floor. The left leg is now extended at the front side.

Now bend on the front side and use your left hand to hold your left toes and stay for 10-15 seconds and try the same stretch on the other leg.

11. Standing Calves Stretch

For better impacts on the calves, you can stand at a distance with the chair and grab the chair with your hands. For better grips, pull your left leg near the chair by making a bend from your knee and lower your body, keeping your body weight on this leg. At this time your right leg is stretched behind. Hold this for 20 seconds and then try the same on your left leg.

If you have a tight schedule, it will be better to reduce the length of your main workout session a few minutes so that you can complete the post-workout stretches. It is because immediately after an intense workout, there is a chance of muscle fatigue and other injuries if you don’t soothe your muscles and allow your heart rate to come back to normal by doing stretches.

It will take maximum 5 to 10 minutes to do these stretches to prevent injuries, and you definitely don’t want to get lesser impacts of your workout by ignoring these stretches. You can go to Starmark Fitness Studio for the best workout and diet plans to get the best results.
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