POST-WORKOUT STRETCHING ROUTINE
Stretching Routine
Complete this series of stretches after each workout for optimal recovery!
CAT COW
Start in a quadruped position—hands under shoulder, knees under hips.
On an inhale open your chest and look forward, as you exhale round the spine pulling your chin gently into your chest.
Repeat five to 10 times.
FIGURE FOUR STRETCH
Lie on your back with your feet flat on the floor. Cross your right ankle over your left knee and keep your right foot flexed.
Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
Hold there for five to 10 breaths, then release and repeat on your left side.
HAMSTRING STRETCH
Place a strap or towel over the foot and extend the leg gently to the ceiling.
Make sure to keep the hips anchored. Feel free to shift your leg side to side like a windshield wiper to assist in loosening the leg.
Hold for 30 seconds and repeat on other side.
PIRIFORMIS STRETCH
Sit on the floor with both legs extended in front of you. Cross your right leg over your left, and place your right foot flat on the floor.
Place your right hand on the floor behind your body. Place your left hand on your right quad or your left elbow on your right knee and press your right leg to the left as you twist your torso to the right.
Hold for 30 seconds, then repeat on the other side.
NECK & TRAPEZIUS STRETCH
Gently stand or sit comfortably.
Allow your right ear to fall heavy towards your shoulder.
Gently place your right palm over your ear and feel the weight of the palm create a stretch in the side of your neck.
Hold for 30 seconds and repeat on the other side.
OVERHEAD TRICEPS EXTENSION
Sit or stand comfortably.
Bring your arm overhead and allow your forearm to reach behind you resting on your back.
Use your opposite hand and gently pull your elbow down to feel a stretch come across your shoulder and tricep.
Do not pull hard or force your range of motion here.
Hold for 30 seconds and repeat on the other side.
OPEN BOOK STRETCH
Lie on your side with your top knee bent and arms out long in front of you.
Draw a large arc with your top arm as you bring it out to the opposite side.
Hold for 30 seconds then repeat on other side.
BABY COBRA STRETCH
Lie on your stomach with your legs straight out behind you. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower back. Don't hyperextend, and stop immediately if you start to feel any discomfort or pain.
Hold for 30 seconds.
BUTTERFLY STRETCH
Sit tall on the floor with the soles of your feet together, knees bent out to sides.
Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
If you're too tight to bend over, simply press your knees down.
Hold this stretch for 30 seconds to 2 minutes.
References:
www.stridephysiotherapy.com
www.healthline.com
www.mindbodygreen.com
www.self.com