Great Post-Workout Stretching Routine

Stretching immediately after a workout is a great way to improve flexibility and lessen soreness.  Here is one of my favorite post-workout stretching routines I do with my clients and with myself.

 

Shoulder and Chest Stretch

Stand tall with your chest held high.  Reach behind your back with both hands and interlock your fingers.  Pull your shoulders back and down until you feel the stretch.  Then hold that position for 30 seconds.  Breathe normally.

 

 

 

 

 

 

Triceps Stretch

Stand tall and lift your chest.  Reach over your head with one hand and touch the opposite side of your back.  Take the other hand, and place it on top of your elbow.  Now, gently pull your elbow down until you feel a stretch in your triceps.  Hold that position for 30 seconds, then relax and do the other side.  Breathe normally.

 

 

 

 

 

 

Back and Arm Stretch

Find a stationary and solid object that you can grasp firmly.  Stand about two feet in front of the object lean forward and grasp it about waist high.  Hold the object tight, bend your legs, stick out your butt, and lean back until you feel the stretch n your arms and back.  Hold that position for 30 seconds.  Breathe normally.

 

 

 

 

 

 

Neck Stretch

 

Stand tall and lift your chest.  Place one hand behind your back, and place the other hand up and over the opposite side of your head just above your ear.  Gently pull your head laterally and slightly forward until you feel the stretch in your neck. Then hold it for 30 seconds.  Relax, and do the other side.  Breathe normally.

 

 

 

 

 

Lower Back Stretch

Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe normally.

 

 

 

Hip, Lower Back, and Oblique

Lie on your back, and fully extend your body.  Bend your knees and bring your feet close to your butt.  Place one ankle over the knee of the opposite leg.  Slowly rotate your body in the direction of your crossed leg, while keeping your shoulders flat on the floor until you feel the stretch in your hip and oblique.  Hold this position for 30 seconds then, relax and do the other side.  Breathe normally.

 

Hamstring Stretch

Lie on your back, and fully extend your body.  Bend one knee, and bring it toward you until you can hold it with both your hands.  Place both your hands behind that knee, and pull it toward your chest until you feel the stretch in the back of your leg.  Hold that position for 30 seconds then, relax and do the other leg.  Breathe normally.

 

 

 

Hip Flexor Stretch

Kneel on a mat in a hurdler’s position.  Lift your up chest and press your hips forward until you feel a stretch in your hip.  Hold that position for 30 seconds, then relax and do the other side.