Stretches and Recovery
Stretching is important because it helps your body stay flexible and strong. When you stretch, you loosen up tight muscles and make it easier to move. This can help you do everyday activities, like bending or reaching, without getting hurt. Stretching also helps your muscles recover after exercise, so you feel less sore and more ready for your next workout. It’s a simple way to take care of your body and feel great!
You should stretch at least 2-3 times per week.
Spend about 10-15 minutes on stretches for major muscle groups, especially after workouts or long periods of sitting. Stretching regularly helps improve flexibility, reduce muscle tightness, and prevent injuries. For the best results, focus on dynamic stretches before exercise and static stretches after exercise or on rest days.
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Hip Flexor Stretch (Lunge Stretch)
How to Do It:
- Get into a lunge position with one knee on the ground and the other foot forward.
- Push your hips forward while keeping your torso upright.
- Hold for 20-30 seconds per side.
- Benefits: Stretches the hip flexors and quads, which are often tight from sitting or leg workouts.
Seated Forward Fold (Hamstring Stretch)
How to Do It:
- Sit on the floor with your legs extended straight in front of you.
- Hinge at your hips and reach forward toward your toes while keeping your back flat.
- Hold for 20-30 seconds.
- Benefits: Loosens the hamstrings and lower back, helping with flexibility in the posterior chain.
Child’s Pose (Lower Back and Hips Stretch)
How to Do It:
- Start on your hands and knees.
- Sit your hips back toward your heels while reaching your arms forward.
- Hold for 20-30 seconds and take deep breaths.
- Benefits: Gently stretches the lower back, hips, and thighs.
Standing Calf Stretch
How to Do It:
- Stand facing a wall and place your hands on it for support.
- Step one foot back, keeping the heel on the ground and the leg straight.
- Hold for 20-30 seconds per side.
- Benefits: Stretches the calves and Achilles tendons, improving ankle mobility.
Doorway Chest Stretch
How to Do It:
- Stand in a doorway and place your forearms against the frame with elbows at shoulder height.
- Step forward slightly, feeling a stretch across your chest.
- Hold for 20-30 seconds.
-Benefits: Opens up the chest and shoulders, which can become tight from pushing exercises.
Spinal Twist (Supine Twist Stretch)
How to Do It:
- Lie on your back with your arms extended out to the sides.
- Bend one knee and cross it over your body while keeping your shoulders flat on the ground.
- Hold for 20-30 seconds per side
- Benefits: Stretches the lower back, spine, and obliques.
