Stretching is a vital part of a workout. It is important to stretch before and after workouts to help keep your muscles flexible and reduce injuries. By stretching we help increase our flexibility and help with range of motion of our joints. Keeping this routine will help keep your muscle from tightening and reduce risk of damage. Here are a few stretches that we do before and after workout that help us maintain our bodies and decrease the chances of injury:
· STANDING HAMSTRING STRETCH
· Stand with your feet apart about hip-width
· Knees slightly bent
· Arms to your side
· Bend forward at your hips with your head, shoulders and neck relaxed
· Wrap your arms around the back of your legs
· Hold for 30 seconds to 1 minute
· Repeat twice
· INTERIOR HIP ROTATORY STRETCH
· Sit on the floor with both legs extended
· Cross your left leg over your right, placing your left foot flat on the floor
· Place your left hand on the floor
· Place your right elbow on your knee
· With your right elbow press your left leg to the right while also twisting your torso
· Hold for 30 seconds to 1 minute
· Switch to other side
· Repeat twice
· BUTTERFLY STRETCH
· While sitting bend your knees out and soles of your feet meeting together
· Hold your feet or ankles
· Bend forward towards your feet, engaging your abs, and press your knees towards the floor
· Hold for 30 second to 1 minute
· Repeat twice
· KNEE TO CHEST STRETCH
· Lay flat on the floor with legs fully extend
· Bend your left knee and grasp with both hands
· Pull knee to chest while keep your right leg flat
· Hold for 30 seconds to 1 minute
· Switch to other side
· Repeat twice
· STANDING QUAD STRETCH
· Stand tall with legs about hip-width
· Bend left knee towards upwards towards your butt
· Grasp with left hand and pull inwards touching your butt
· Hold for 15 seconds to 30 seconds
· Switch to other side
· Repeat 3 times
· TRICEPS STRETCH
· Choose either to stand, sit, or on your knees about hip-width
· Extend your arms over your head
· Bend your left elbow and reach with your left hand to touch your mid-back
· Reach your right hand overhead and grab your left elbow
· Gently pull your left elbow down towards your head
· Hold for 30 seconds to 1 minute
· Switch sides
· Repeat twice
· SHOULDER STRETCH/SQUEEZE
· Choose to either stand or sit with legs at hip-width
· Clasp both hand behind your lower back
· Extend your arms and squeeze your shoulder blades together
· Hold for 15 seconds to 30 seconds
· Repeat four times
· NECK STRETCH
· Choose to either stand or sit with legs at hip-width, back straight and chest lifted
· With your left hand over your head place in are around top of your ear
· Gently pull your head towards you left
· Hold for 15 seconds to 30 seconds
· Switch to other side
· Repeat 3 times
Depending you’re your preference you can change up your stretches especially concentrating on the muscles you would be workout on that particular day/evening.
This is just a friendly guideline and advice that we follow to help maintain healthy bodies. Your are not required to follow this forum. We are not experts and are just regular everyday people who enjoys workout and sharing our experiences with our customers/followers. FITANYSOUL welcomes everyone to comment and share their ideas or experiences for all of us to help each other achieve a healthier stress free life. s
