10 Best After Workout Stretch Moves For Whole Body
Stretching at the end of your workout will increase your endurance, lower your risk of injury, and alleviate muscle tension. It can also assist you in improving your results the next time you exercise.
When you’re short of time, though, stretching can take a back seat, and it’s tempting to miss it.
After a workout, stretching doesn’t have to take long, and you can save time by stretching several muscle groups at once.
This article will go over 10 stretch moves that you can do at the end of your workout.
Stretching after a workout has a lot of benefits;
Stretching has long been known to have health benefits. Here’s a rundown on how stretching after a workout will benefit you.
Increased range of motion and versatility
Stretching will help the joints become more flexible. Greater versatility allows you to walk around more freely and improves the range of motion of your joints. The range of motion of a joint refers to how fast it will travel in a normal direction before stopping.
Less back pain and better posture
Bad posture may be caused by strong, tense muscles. You place extra pressure and strain on your muscles when you sit or stand incorrectly. Back pain and other musculoskeletal pain may result as a result of this.
Back and shoulder pain can be relieved by combining a strength training regimen with stretching exercises. It may also promote proper balance, which may aid in posture improvement.
Stretching your muscles on a regular basis will help with existing back injuries and reduce the risk of developing them in the future.
Muscle pain is reduced, and stress levels are reduced
Stress is an unavoidable part of our lives. However, it can be daunting at times. When you’re under a lot of tension, your muscles tense up, making you feel like you’re dragging stress around with you.
Muscles that are stressed and rigid can be helped to relax by stretching them. As a result, you can experience less stress and feel more comfortable.
Enhanced blood flow
Stretching on a regular basis will help you boost your circulation. Increased blood flow to your muscles will aid in faster recovery after a workout. Improved blood flow can also assist in the prevention of muscle soreness and stiffness following a workout.
When it comes to stretching, what’s the difference between static and dynamic stretching?
You may have heard the terms static and dynamic stretching and wondered what the differences were.
Static stretching entails holding stretches for a set amount of time, typically 20 to 60 seconds. To put it another way, you don’t move when stretching a specific muscle or group of muscles.
When the muscles are warm and comfortable, static stretching is normally performed at the end of your workout.
On the other side, dynamic stretching requires vigorous movements. This stretch enables the joints and muscles to work in their full range of motion.
Before a workout, you can do dynamic stretching to help warm up your muscles and raise your heart rate. Before beginning a race, a runner could jog in place or pump his legs.
We’ve put together a list of 10 of our favorite and most famous stretches to give your entire body the extra love and closure it needs after a workout.
# 1 CHILD’S POSE
The Child’s Pose, also known as ‘Balasana’ in Yoga, is one of the best stretches to do immediately after any kind of workout. It decompresses the spine, hips, core, and ankles while providing relief to the back and neck, in addition to soothing and calming the brain and body and increasing flexibility.
# 2 SIDE STRETCH
Another fantastic movement to add at the end of any workout is a healthy side stretch. Side stretches help lengthen and stretch the intercostal muscles that connect the ribs and the abdomen, so they’re particularly useful after a core workout. They also help to prevent muscle shortening caused by bad posture and long periods of sitting, so they’re recommended if you spend a lot of time sitting at work or as part of your daily routine.
# 3 HAMSTRING STRETCH
This is a simple stretch you can do after a long exercise session or kickboxing to help relax tightened leg muscles. The legs are also responsible for a lot of the discomfort in the lower back. As a result, stretching these areas will help avoid and relieve sciatic nerve flare-ups.
# 4 SEATED SPINAL TWIST
The seated Spinal Glute Twist promotes spine mobility while also stretching the glutes and aiding digestion. The pose helps to lengthen the spine, which decompresses the vertebrae and provides an energy boost when extending the glute and hip. After any kind of HIIT, cardio, kickboxing, or bootcamp-style workout, this stretch is sure to feel great.
# 5 ARM AND WRIST STRETCH
After many routines, the arms, especially the wrists, are often ignored. The wrist is one of the body’s most complex joints, allowing for a wide range of motion, particularly in bodyweight and upper body exercises and movements. These stretches are especially important if you do a lot of push-ups, planks, mountain climbers, or circuit training or bootcamp exercises. They will help preserve and improve wrist stability while also providing some relief for the upper and lower arms.
# 6 STANDING QUADRICEP STRETCH
After any routine involving a lot of leg movement, the Quad Stretch is a significant movement. Stretching these muscles can help to prevent injury and soreness, as well as increase range of motion and circulation.
# 7 COBRA POSE
The Cobra Pose (also known as Bhujangasana in Yoga) is a wonderful core and back stretch. It stretches and strengthens the spine while also toning the shoulders, arms, abs, and glutes. It is also considered to help with sciatica symptoms.
# 8 BUTTERFLY
The butterfly stretch is the most powerful stretch for all of the adductor muscles in the inner thigh, as well as a great hip opener. It also promotes flexibility and muscle tension in the groin and lower back, as well as relieving muscle tightness after long periods of sitting.
# 9 HIP FLEXOR LUNGE
There are some variants of the hip flexor lunge. It’s one of our favorites because it’s one of the best hip openers that also works the leg muscles. calves and glutes, as well as allowing you to extend your arms at the same time.
# 10 SIDE LUNGE STRETCH
The side lunge is a good change from normal lunges because it allows you to focus on the lower body muscles from a different angle than traditional forward and backward stretches, which often overlook the full range of motion used in your workouts. It can also help your legs look more sculpted and toned.
Tips For Staying Safe
- Stretching to the point of pain is not a good idea. When stretching your muscles, you should feel mild tension rather than pain. Stop immediately if you experience discomfort.
- Keep an eye on your stance. With each stretch, pay attention to your posture. Maintain a balanced stance with your head up, spine straight, heart engaged, and shoulders aligned with your hips.
- During your stretches, take a deep breath. Breathing can help you not only alleviate stress and tension in your muscles, but it can also help you increase the consistency of your stretches and maintain them for longer.
- Starting slowly. When stretching after a workout, don’t try to do too much the first time. Start with a few stretches and gradually increase the number of repetitions and stretches as you become more accustomed to them.