No matter your fitness level or level of athleticism, it is vitally important to stretch after each workout. Failing to do so could cause tightened muscles and potentially result in injury.
To help you overcome this hurdle, we’ve gathered five post-workout stretches which can reduce muscle soreness and boost recovery.
1. Shoulder Squeeze
Post-workout stretches can help your body recover after exerting itself through an intensive workout by stretching muscles that were worked during your routine. Dynamic stretches like lunges with a torso twist are designed to get your body moving while static stretches such as the triceps stretch and butterfly stretch stretch can extend muscles for extended periods of time.
Shoulder blades (commonly referred to as “scapulae”) play an essential part in attaching your upper arms to your body and maintaining shoulder health. Furthermore, they’re instrumental in protecting them against injury and maintaining good overall posture.
Shoulder injuries can arise from overuse, poor posture and lifting techniques as well as other sources. To protect and treat such injuries, performing exercises that strengthen and stretch the muscles in your shoulder region is recommended.
As such, we have chosen some of our go-to exercises that can help strengthen and stabilize your shoulders. These simple yet effective home exercises may reduce risk of impingement syndrome, rotator cuff injury and other common shoulder ailments.
1. Shoulder Squeeze
The Shoulder Squeeze is an exercise you can perform either on the floor or a stability ball. Sit with knees bent and feet flat while clasping hands behind your lower back while squeezing shoulder blades together until they touch, holding for several seconds then switching hands every few seconds until holding again for at least 5 to 8 seconds before repeating with both arms.
2. Face Pull
The face pull is an effective shoulder-strengthening exercise that focuses on strengthening the muscles between the scapulae. It’s simple and can easily be performed at home – perfect as an active recovery warm-up exercise or warm-up for competitive events! Rhomboids (central muscle groups located behind your back that help pull and maintain scapulae together) especially benefit from this activity.
2. Chest Stretch
The Chest Stretch is an effective post-workout stretching routine designed to promote recovery of your muscles. Furthermore, it helps increase range of motion during strength-building exercises – which is especially helpful when trying to build muscle size.
There are various chest stretches available, and it is essential that you choose one which aligns with your workout and goals. Some stretches may be static while others dynamic.
Dynamic: Repeat 8-10 repetitions while moving in and out of stretch positions with short holds at the end of each repetition.
Static: Perform for 30-60 seconds at a time.
Start by standing sideways against a wall, with feet in a split stance; the leg closest to the wall in front is your “back leg.” Place an arm on the wall directly beside you at shoulder height with its elbow bent at an elbow angle.
Hold a towel or band behind your head at arms-length and shoulder-width apart; slowly and carefully pull backward until you feel an excellent stretch in both chest and anterior shoulder muscles.
If you need assistance performing the stretch properly, always seek advice from your physical therapist prior to beginning.
The Pec Release Stretch is a simple yet effective chest stretch that will work your pecs, abs, quads, hamstrings and deltoids. To maximize comfort and effectiveness of this exercise, we suggest performing it on a mat or other stable surface.
As chest muscles are major muscle groups, it is essential to develop flexibility and strength in this area to protect it against injury and reduce strain during strength-building exercises. Doing this can prevent injuries as well as strain that might otherwise result from strength training exercises.
3. Leg Stretch
Post-workout stretching should be an integral component of your recovery routine and should be performed on a regular basis. These stretches help your muscles relax, speeding their healing and preventing injuries.
Stretching allows blood to reach your muscles, stimulating them to release endorphins that make you feel good while helping alleviate any pain experienced during exercise. Stretching is one of the best ways to make sure that blood keeps flowing to every part of the body that needs it!
Your legs are complex structures with numerous moving parts, and require full range of motion in order to function optimally. However, without regular stretching sessions for leg muscles this range can become limited and hinder functionality.
Leg stretching isn’t only essential to prevent injuries; it also promotes muscle recovery and flexibility. A daily stretching routine will keep the quadriceps, hamstrings and calves at their optimal positions for daily activities.
For an effective leg stretch, stand before a bench or chair that is level with your body. Place one leg on it so that the sole of its foot rests flat against its surface. To do this stretch properly, take several deep breaths.
Assuming your hips are in line, slowly move one leg forward and back with a smooth motion. Begin with small swings before increasing them gradually as tolerated.
Repeat this exercise on the other leg to stretch hip flexors and quadriceps from your hip to knee joint. Your goal should be to feel a stretch in both areas.
After every workout, performing leg stretches will help ease post-workout discomfort. Be careful not to overstretch your muscles as overdoing it could result in injury – for best results, seek advice from a physical therapist first before commencing any stretching exercises.
4. Triceps Stretch
If you have been lifting heavy weights at the gym, your triceps may feel tight and sore afterward – this is often an indicator that more stretching may help with muscle recovery. In such a case, try performing several triceps stretches as an effective means of muscle maintenance and healing.
Stretching is an excellent way to improve performance at the gym or simply maintain strong and flexible muscles throughout your day, whether that means staying mobile and strong during workouts or simply keeping flexible throughout life. Stretching can be performed either before, after, or alongside other exercises in order to maximize full range of motion and optimize muscle recovery.
Towel Triceps Stretch
Your triceps consists of three heads that work in concert to generate force when lifting or pushing against objects. The long head forms most of the triceps, beginning from its origin at the infraglenoid tubercle of your scapula; medial and lateral heads join at an insertion point on your ulna bone for greater power generation.
Target all three heads by performing various triceps stretches, but shoulder flexion stretches are particularly effective at targeting all three. When doing these exercises, the long head becomes active because its arm is stretched forward into an extended position and bent.
Double Overhead Triceps Stretch
Are You Looking for an Effective Stretch Exercise that Targets Both Triceps and Upper Back? Look No Further. The Double Overhead Triceps Stretch can be done easily at home without needing equipment or expertise – make this an essential addition to your stretching regime today.
Start by standing with arms straight and feet shoulder-width apart. Bending elbows to lower yourself as far as possible and holding this position for 30-60 seconds as soon as you feel your triceps relax further, increase stretch slowly until both sides have been reduced and you feel an excellent stretch sensation. Repeat on opposite side until both have been shortened for a wonderful stretch effect.
5. Back Calf Stretch
Back Calf Stretching is a stretching exercise designed to relax tight calf muscles while simultaneously increasing both short-term range of motion and long-term flexibility.
To perform this stretch, sit on the floor with legs extended straight in front. Loop a resistance band around one foot’s ball and pull towards your body until a slight stretch in back of lower leg is felt. Maintain this position for 30 seconds.
This stretch is often combined with the Wall Lunging Stretch for maximum effectiveness. A secure wall should be used as support and to stretch both hamstrings and shin muscles during this exercise.
Before beginning a stretching routine, make sure you warm up your muscles and joints by going on a quick walk or jog – this will increase blood flow to muscles while decreasing shock injury risk.
If you have a medical condition such as diabetes or fibromyalgia, consult with your physician prior to beginning any stretching program. They may suggest an individual conditioning and stretching plan tailored specifically to meet your needs and goals.
Massages and cold or hot compresses may also help relax tense calf muscles and provide temporary relief from tension. These treatments have proven very successful.
As with any stretching routine, when starting calf stretching it is essential that you take your time and do not rush things. If pain or discomfort develops while stretching stop immediately and visit a physician.
These stretches are an effective way to relax your muscles after an intensive workout, relieving tight calves and making the next workout simpler. Just be careful that you stretch without bouncing while stretching – doing so could result in injury!