When you finish a challenging workout, you want to get your coat, get out of the gym and into the shower as soon as possible and we don’t blame you! If you can spare a couple of minutes, stretching after a workout has many benefits for your body post-training. Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. They also delay or prevent the dreaded DOMs!
If you’re a member of Osprey Leisure Club, you can also make use of our sauna, jacuzzi and steam room for that extra boost of relaxation. Here are five of our favourite stretches to enjoy after a workout in our Naas gym.
Hip Flexor Stretch
If like a lot of the population you sit all day at work, your hip flexors are probably stiff and painful at the end of the day. The lunging hip flexor stretch is ideal for those with low mobility in their hips and doing it after a workout is ideal because you’re already warmed up. Kneel down on your left knee, with your right foot flat on the floor in front of you. Lean forward and stretch your left hip toward the floor. Hold this pose for 30 to 60 seconds gently pulsing your hips for a better stretch. Switch legs and do the same on the opposite side. This movement targets the muscles in your hips, quads, and glutes – all areas that can become inflexible and painful.
Cat-CowCow
After a session lifting weights or a high-impact exercise, your back can become sore and stiff – something that will affect future training sessions. The cat-cow is an easy stretch that targets all muscles in your back. Begin with your hands and knees on the floor with your spine relaxed. Let your stomach sink toward the floor and press your chest forward. Then lift your head, relax your shoulders and exhale. Round your spine upward and tuck in your tailbone relaxing your head toward the floor. Imagine a Mexican wave for your spine! Do this slowly and several times within a minute if you can.
Cobra Stretch
Because your spine is one of the most delicate and important parts of your body, stretching and mobility of the back are not to be taken lightly. Practice the Cobra Stretch after a workout to elongate the muscles but be careful as it’s easy to overdo it. Begin lying flat on the floor with your stomach on the ground. Push yourself onto your forearms, with your elbows directly under your shoulders and parallel to each other while your legs are still flat on the floor behind you. Engage the glutes and back muscles to curl the chest up away from the floor allowing your neck to gently follow the curve. If you have mastered this pose on your elbows, move to your hands.
Standing Calf Stretch
Throughout the course of your workout, you are constantly putting pressure on your calves, compressing the muscle. A tight or compressed calf muscle is detrimental to your flexibility and ability to deep squat and other important movements. The standing calf stretch is a simple but effective exercise that you’ll feel the positive impact of immediately. Stand arm’s length from a wall for support with one leg closer than the other, front knee slightly bent. Keep your back leg straight and lean toward the wall. You should feel a stretch along the calf of the back leg. Switch sides and repeat 2/3 times per leg.
Bicep & Shoulder Stretch
The shoulders are where we carry tension and bad posture & heavy lifting can cause pain and discomfort every day. The bicep and shoulder stretch should be done after a workout or whenever you’re feeling physically tense around the neck and shoulders. Stand straight with your hands behind your back. Interlace your hands at the base of your spine and straighten your arms, turning your arms so your palms are facing down. Then, raise your arms as high as you can in the position until you feel a stretch in your shoulders and biceps. Hold for 30 seconds and repeat 2/3 times.
Taking an extra five to ten minutes at the end of a workout for a stretch allows your body and breathing to slow down and regulate. Ask any of our qualified fitness instructors and personal trainers for advice on your fitness at Osprey Leisure Club & Gym in Naas.