When you're weary, hungry, and have just done working out, stretching may be the last thing on your mind. Stretching is an important component of setting the stage for a healthy recovery, even if it doesn't always feel like it. Stretching allows your body to gradually return to its normal heart rate, cool down properly, and more effectively break down lactic acid – all of which prepares your muscles for recovery and repair, improves future range of motion and flexibility, and begins to restore blood circulation to the muscles.
We've put together a list of 10 of our greatest and most popular stretches to give your entire body the extra love and closure it requires after a workout.
Top 10 Stretching Exercises For Flexibility
1. Hamstring Stretch
This is a simple stretch you may do after a lengthy aerobic session or kickboxing to help alleviate strained leg muscles. Because the legs are also involved in a lot of the stress felt in the lower back, stretching these areas can help avoid and relieve sciatic nerve flares.
2. Arm & Wrist Stretch
After several workouts, the arms, particularly the wrists, are sometimes forgotten. The wrist is one of the body's most complex joints, allowing for a large range of motion, especially in bodyweight and upper body exercises and movements. These stretches are especially important if you do a lot of push-ups, planks, mountain climbers, circuit training, or bootcamp workouts. They can help maintain and improve wrist mobility while also providing some recuperation for the upper and lower arms.
3. Child’s Pose
The Child's Pose, also known as 'Balsana' in Yoga, is one of the best stretches to do immediately after any form of workout. It decompresses the spine, hips, core, and ankles while providing comfort to the back and neck, in addition to relaxing and soothing the brain and body and enhancing flexibility.
4. Side Stretch
Another fantastic activity to add at the end of any workout is a good side stretch. Side stretches assist extend and stretching the intercostal muscles that run between the ribs and the abdomen, so they're especially useful after core workouts. They also help to prevent muscular shortening caused by bad posture and lengthy periods of sitting, so they're a good idea if you spend a lot of time sitting at work or as part of your daily routine.
5. Seated Spinal Twist
The sitting Spinal Glute Twist promotes spine mobility while also stretching the glutes and aiding digestion. The position helps to lengthen the spine, which decompresses the vertebrae and provides an energy boost while stretching the glute and hip. After any type of HIIT, cardio, kickboxing, or bootcamp-style workout, this stretch is sure to feel great.
6. Butterfly
The butterfly stretch is one of the most useful for all of the adductor muscles in the inner thigh, as well as a wonderful hip opening. It also supports flexibility and muscular stiffness in the groin and lower back, as well as reducing muscle tightness after extended hours of sitting.
7. Hip Flexor Lunge
There are several versions 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 stretch your arms at the same time.
8. Side Lunge Stretch
The side lunge is a good change of pace from standard lunges. It addresses the lower body muscles from a different angle than traditional forward and backward stretches, which often overlook the whole range of motion employed during workouts. It can also help your legs look more sculpted and toned.
9. 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 reported to help with sciatica problems.
10. Standing Quadricep Stretch
After any routine requiring a lot of leg action, the Quad Stretch is a crucial technique. Stretching these muscles can help to prevent injury and pain, as well as increase range of motion and circulation.
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