Stretching after you work out is a great way to cool down and lower your heart rate. It can also help you improve your flexibility and mobility, enabling you to do better, more engaging exercises. Try to incorporate a stretching routine after you lift weights to relax your muscles and prevent injuries in the future.
[Edit]Steps
[Edit]Stretching Your Upper Body and Back
- Turn your head side to side to stretch your neck. Standing with your posture straight and your shoulders relaxed, gently turn your head to the right until your chin touches your right shoulder. Hold the stretch for 10 seconds, then turn your head to the other side. Repeat this on both sides 2 to 3 times.[1]
- This is a gentle stretch that doesn’t put much pressure on your spine.
- Hold your arms behind your back to stretch your biceps. Stretch your arms out behind your back and interlace your fingers. Keeping your arms straight behind you, lift them up towards the ceiling as high as they can go. Hold the stretch for 20 to 30 seconds, then repeat it 1 to 2 more times.[2]
- You may feel a slight pull in your biceps and your shoulders.
- Pull your arm above your head to stretch your triceps. Starting with one arm, bend your elbow and place your bent arm behind your neck. With your other hand, pull your elbow in towards the back of your head to stretch your triceps. Hold the stretch for 20 to 30 seconds, then repeat it 1 to 2 more times. Then, you can switch arms.[3]
- Your triceps are the long muscles on the back of your arms. These don’t get stretched much, so it’s important to focus on them as you stretch.
- Stretch your wrists by pulling your hand backwards. Hold your right hand out in front of you at chest-height and use your left hand to grab the top of your right fingers. Keeping your right elbow straight, gently pull back on your right hand to feel a stretch in your wrist and forearm. Hold the stretch for 10 seconds, then switch hands.[4]
- When you lift weights, you hold a lot of tension in your wrists. It’s important to stretch them out afterwards to avoid injury.
- Pull your arm across your chest to stretch your shoulders. Keeping your posture upright, pull one arm across your chest. Use your other arm to push your elbow in towards your chest, feeling a slight pull in your shoulder. Hold the stretch for 20 to 30 seconds, then repeat it on the other arm.[5]
- Stretching your shoulders will give you a better range of motion when you work out.
- Use a doorway to stretch your chest muscles. Stand in an open doorway and grab either side of the door frame with your thumbs pointed upwards. Keeping your hands about hip-level on the door frame, slowly lean forward without moving your feet. Keep your back straight and your feet shoulder width apart to feel the stretch in your pecs and chest. Hold this for 20 to 30 seconds, then repeat it 1 to 2 more times.[6]
- You may also feel a slight stretch in your shoulders.
- As soon as you feel the stretch in your chest, stop leaning forward and hold the position.
- Lean over to stretch your sides. Stand up straight with your feet shoulder-width apart and raise your arms up above your head, clasping your hands together. Slowly bend your body to one side, stopping when you feel a stretch in your sides. Hold the stretch for 20 to 30 seconds, then repeat it on the other side. Do this 1 to 2 more times on each side.[7]
- Your obliques are the ab muscles on the side of your torso. They engage when you use your core during full body movements, like deadlifting.
- Stretch your back with lumbar extensions. On a yoga mat, get onto your hands and knees with your back flat. Tuck your chin towards your chest and round your back towards the ceiling, feeling a stretch in your lower back and hips. Hold the rounded position for about 10 seconds, then come back to your starting position. Repeat the stretch 1 to 2 more times.[8]
- This is also called the cat stretch.
[Edit]Doing Lower-Body Stretches
- Hold yourself against a wall to stretch your calves. Find a flat wall and stand about away from it, then lean forward to rest your hands on the wall. Step one foot back behind you and press your heel to the floor, feeling a stretch in your calf muscle at the bottom of your leg. Hold the stretch for 20 to 30 seconds, repeat it 1 to 2 more times, then move to your other leg.[9]
- Although it can be tempting, don’t bounce in place as you hold the stretch. This can put strain on your muscles and cause serious injury.
- Lie flat on your back to work your hamstrings. On a yoga mat, lie flat with your legs extended out in front of you. Slowly lift one leg up towards the ceiling, grabbing your hamstring, or the back of your thigh, with your hands to help lift it. Pull your leg in towards your head, stopping when you feel a stretch, and hold it for 20 to 30 seconds. Repeat this 1 to 2 times, then move to your other leg.[10]
- Your hamstrings are the largest muscles in your legs, so it’s important to stretch them well after you exercise.
- Pull your leg in towards you very slowly and gently to avoid straining or pulling a muscle.
- Stretch your quads by laying on your side. On a yoga mat again, roll over to one side with your arms and legs in a straight line. Keep one arm underneath your head for support and use the other to reach behind you and grab your outside leg. Pull your foot in toward your rear to feel a stretch on the front part of your thigh. Hold this position for 20 to 30 seconds, then repeat it 1 to 2 times on this side. Once you’re done, roll over to the other side and repeat the stretch.[11]
- You can also do this stretch standing up by reaching behind you and pulling your leg up in the same position. However, it can be hard to balance on one leg, so you may need to hold onto a wall or a chair for support.
- Do a butterfly stretch to stretch your groin. Sit flat on the ground with your legs out in front of you. Slowly bring your feet in toward your hips, letting your knees fall outward so your legs make a diamond shape. Grab your heels and pull your chest in toward the ground, pushing your knees downwards with your elbows. Hold the stretch for 20 to 30 seconds, then repeat it 1 to 2 times.[12]
- The butterfly stretch can be difficult if you’ve never done it before. Go slow to avoid pulling a muscle in your groin.
- Work your hip rotators by twisting your upper body. Sit flat on the floor with your legs out in front of you. Pick your right leg up and bring it over your left leg, placing your right foot near the outside of your left knee. Press your left elbow into the outside of your knee, twisting your torso to the side. Hold the stretch for 20 to 30 seconds, then repeat it 1 to 2 times before moving to the other side.[13]
- You may also feel a stretch in your lower back.
- Extend your hip flexors in a low lunge. On the floor, push your right foot out in front of you at a 90-degree angle to the floor in a lunge, keeping your left leg flat on the ground. Place your hands on your right thigh and slowly lean forwards, pressing your hips to the front. Hold the stretch for 20 seconds, then repeat it 1 more time on the right before switching to your left.[14]
- This is a great way to increase your mobility in your hip flexors for squats and lunges.
[Edit]Stretching Safely
- Hold your stretch in a static position without bouncing. Although it can be tempting to bounce up and down to increase your stretch, the motion can actually tear your muscles. Try to hold your body in a static position as you stretch, breathing deeply to sink lower into it.[15]
- Bouncing is especially dangerous when stretching your hamstrings or calves, as those muscles are thin and can easily be stretched to a painful position.
- Aim to feel tension, not pain, as you stretch. If you reach a spot in your stretch that feels painful, back up slightly until you aren’t in pain anymore. If your muscles actually hurt while you stretch, you could be overextending them, which can lead to serious injury.[16]
- The best way to increase your flexibility is to stretch more often, not to stretch deeper or lower.
- Focus on the muscle groups you used during your weight lifting. Stretching your whole body is a great choice after your workout, but you should focus on the muscles you used the most. After weight lifting, it’s especially important to stretch your arms and upper body, and focus less on your legs and hips.[17]
- Stretching your entire body will help you increase your flexibility and mobility over time, which is why you should still throw in some stretches in muscle groups you didn’t use.
- Try to stretch after every workout, or at least 2 to 3 times per week. For the best results, add stretching into your cool down routine after every workout. If you stretch 2 to 3 times per week, you’ll start to notice more flexibility and mobility within a few months.[18]
- Stretching after your workout will help lower your heart rate, making it a great way to cool down.
[Edit]Tips
- Take your time when stretching so you don’t overextend your muscles.[19]
[Edit]Warnings
- If you feel any pain or tearing in your muscles, stop stretching and let your muscles have a break.[20]
[Edit]References
- ↑ https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/08/OP-153.15-Neck-exercises.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://www.ouh.nhs.uk/patient-guide/leaflets/files/5320Pwrist.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://hr.umich.edu/sites/default/files/mh-stretching-booklet.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- ↑ https://www.nhs.uk/live-well/exercise/stretch-before-exercising/
- ↑ https://www.nhs.uk/live-well/exercise/stretch-before-exercising/
- ↑ https://www.nhs.uk/live-well/exercise/stretch-before-exercising/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
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