5 Best Post Workout Stretches

Posted by Kayla at


If there is one thing that always gets forgotten as part of a good workout routine, it is definitely stretching! So many people underestimate the importance of stretching and how it can help to heal your muscles and improve flexibility. Think about it this way: when you are training, your muscles are constantly contracting and lengthening. Over time, the ongoing use as well as poor posture can cause these muscles and their surrounding tissue to become shorter and tighter.

I always stretch and foam roll after each workout, I have found this really helps improve my flexibility and aid in muscle recovery so I can put in 100% effort to all my workouts.

My top 5 stretches to perform post workout are:

1. Calves and Hamstrings

 

While seated on a yoga mat, extend both legs out in front of you.

Lift up and turn out your left leg so that your foot is resting against the inside of your right leg as shown.

Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.

Hold this position for 20-30 seconds.

Repeat on your left side.

2. Hip Flexors

Begin in a kneeling position on a yoga mat.

Release your right leg and take one large step forwards so that you are in a lunge position as shown. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.

Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your back leg.

Hold this position for 20-30 seconds.

Repeat with your left leg forward.

3. Abs

Start by lying flat on your stomach on a yoga mat. Bring your arms in and place your hands flat on the floor on either side of your chest.

Slowly extend your arms to bring your chest off of the floor. Ensure that your keep your shoulders down.

Hold this position for 20-30 seconds.

4. Glutes

Plant both feet on the floor shoulder width apart.

Release your right leg and turn it out so that your ankle is resting just above your left knee.

Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown.

Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you.

Repeat with your left leg.

5. Chest

S

Plant both feet on the floor shoulder width apart with arms by your sides.

Reposition your hands behind your body and interlock your fingers.

Gently pull your hands away from your body. This should cause your shoulders to retract (squeeze together) and open up your chest.

Hold this position for 20-30 seconds.

Remember to stretch after each workout!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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