Did you remember to stretch after your workout today? Stretching is not just for when you wake up but is extremely helpful in loosening up your muscles, improving flexibility and achieving workout results. And, did you know there are some stretches that work better with certain workouts?
As you target the specific muscles that you just worked out, stretching can help alleviate muscle soreness and prevent injuries that could occur from tight muscles.
The Right Way to Stretch After Specific Workouts
If you’re not sure that you’ve been stretching the right way, fitness coach Ana Snyder shares the important stretch moves you need to incorporate as per the workout you do.
Workout: Running
Running is a high impact workout that puts pressure on your hips, specifically the iliotibial (IT) band, a connective tissue that runs from your upper thigh to right below the knee.
Standing IT band stretch: As you stand, cross your right leg in front of your left leg and stretch your arms overhead. Lean to the side to stretch your left side and hold for 30 seconds before switching sides.
Workout: Boxing
Boxing gets your heart rate up as you throw strong and controlled punches while working out your chest muscles.
Assisted reverse chest stretch: Stand behind a bench and place your hands on the edge of the bench. Bend your arms and start to lower your body until you feel a good stretch in your chest. Hold for 30 seconds and release.
Workout: Barre
The pliés and squats in a bar class will really put your hamstrings to work, requiring you to improve the flexibility of those muscles. Not to mention the many leg lifts that you also do in class.
Hurdler stretch: Take a seat on the floor with your legs extended out in front. Bend your right knee to bring the bottom of your right foot to press against the inside of your left thigh. Gently reach forward to touch your toes, keeping a straight back. Hold for 10 seconds and repeat three to five time. Switch sides.
Workout: Spin
Strenuous cycling puts your glutes to work. As you feel the fire in your glutes and piriformis (the small muscle underneath the glutes), you will need to do a good stretch to alleviate the soreness you feel that day.
Piriformis stretch: Come into standing and lift your right foot to plank your ankle above the left knee. Lean your chest forward, keeping a straight back, until you feel a stretch in your glutes. Hold for 30 seconds and switch sides.
Workout: Rowing
Rowing will strengthen your whole back and work out your arms and lateral muscles.
Wall lat stretch: Face a wall and stand with your feet shoulder-width apart. Place your right hand against the wall and, keeping your back straight, bend forward to feel a stretch on your right side. Hold for 30 seconds and switch sides.
Get ready to feel the stretch and open up your muscles, the right way. Your body will thank you.
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References:
The Stretches You Should Do Based on Your Favorite Workout. (n.d.). Retrieved from https://www.shape.com/featured/StriveStretchesYouShouldDo?sm_c=57-911-802-4074-3444
