Daily Fitness – Stretching after your work out
Not many people pay any attention to stretching as part of their daily work out. You go to the gym and you finish your standard weight training and cardio work, then you finish up, shower and head on home.
When you get home, and you plop down in front of the TV or computer, you may notice a little tension. This is where stretching comes in. But it’s not just to work out the kinks in your back; stretching adds flexibility; a helpful tool to any work out. And what’s more, stretching takes very little time, less than five minutes of stretching can make you feel like a new you. Here is a simple stretching regiment you should add on to your daily work out.
Reach for the sky
Start your stretching by standing with your fee shoulder-width apart and your arms hanging loosely. Then reach your arms above your head and clasp your hands together. Keeping your shoulders down, try to reach as high as you can; then reach the right to stretch your left side and then reach left to stretch your right side. This should take only 15 seconds in all.
Put your arms behind your back
Reach your arms around your back and clasp your hands together. Now, bring your arms upwards as high as you can without it causing any discomfort. If you feel any discomfort, lower your arms slightly. Hold this position for five seconds and then relax. Repeat this once more.
Drop your chin
Put your chin into your chest and then stretch your neck to the left and then the right. Hold it on each side to stretch out your neck and your shoulders, the two most common places for tension caused by working out or by stress. When switching from shoulder to shoulder, remember to roll your head from side to side.
Lie on your back
Lie flat on your back with your legs straight. Keeping your knees locked, lift your legs so that they are at a 90 degree angle to your body. If you have a towel or a belt, place it over the soles of your feet and pull down gently. This will stretch out your hamstrings and will feel great after an intense leg work out.
Get down on one knee
Imagine that you are proposing to your life-long sweetheart and get down on one knee. Now, rotate your hip flexor to the left and then to the right. Hold it in each position and ensure that you keep your back straight and that your planted foot is flat on the floor.
Stand on one leg
Return to a standing position with legs shoulder-width apart. Grab one of your feet with one hand and pull it behind your back so that your heel is touching your backside. Then pull and hold to stretch out your quadriceps. Repeat this with the other leg, holding for five seconds on each leg.