Everyone’s program should include regular stretching. Warming up, stretching, workout, and cooling down are all part of an effective training program. Maintaining a strong musculoskeletal system requires regular stretching. There are several physical and mental advantages to stretching. Practicing yoga enhances your range of motion, helps your muscles relax, lowers tension, and helps your mind relax. Even if you don’t think about it, stretching may become an integral part of your everyday routine.
Neeraj Mehta, a well-known fitness therapist from throughout the world, offers his advice on the best post-workout stretches.
There are several advantages to doing a Seated split leg stretch after working out, and this is one of the best. Back, hip, and leg stress are all eased with this stretch. To open lymphatic glands, increase circulation, relieve tension and improve pelvic joint flexibility and range of motion by tightening the muscles of the lower extremities. Sitting on a step may also help decrease back tightness and enhance flexibility.
Steps: Stretch your legs out in front of you on the floor. Stretch your legs diagonally while maintaining your ribs up and your back straight.
Strive to extend your legs as far as you can (go as per your fitness level).
For 15-20 seconds, keep your hands on the floor and breathe normally.
Seated Twisting is an excellent post-workout stretch for easing back and shoulder pain and stiffness. Relaxation and reduction of tension in the back muscles are both achieved by this stretch. Additionally, it aids in the maintenance of a healthy digestive system. Increased blood flow to the lungs and pelvic girdle relieves lower back pain by reducing lactic acid buildup.
Extend your legs out in front of you as you sit down on the floor.
Your right foot should be somewhat higher than your left when you do this.
Your left arm should be resting on top of the bent leg you just extended.
Orient your upper body toward the right.
For 10-15 seconds, hold the position until returning to normal breathing.
The Cobra Stretch is a great way to relieve back pain. An abdominal, chest, and arm workout is a great way to tone your body. The menstrual cycle is regulated by this stretch. After a workout, try the Cobra Stretch to help your blood and oxygen flow better throughout your body.
Place your hands on your chest and lie down on a mat in a prone posture.
You may do this by taking a deep breath in and arching your back while maintaining your face aimed towards the ceiling. Reach the full length of your arms.
Breathe normally for 15 seconds and then return to the starting position.
Stretching in the Warrior position is a great way to alleviate tension in the lower body. This stretch should be done before, during, and after exercise if you have lower back tightness. You’ll be able to breathe easier after doing this exercise. It helps alleviate pain in the neck and shoulders. Hip and knee range of motion is improved.
Extend your left leg as far as you can while maintaining a straight spine
Keeping your thigh parallel to the floor, bend your knee to the right.
The Namaste Pose is achieved by extending both arms out in front of you and joining the palms of your hands together.
Throughout the workout, be sure to breathe regularly.
In addition to relieving lower back pain and lengthening the hamstrings, Sitting forward bends are a good post-workout stretch for the lower back.
The pancreas gets a good workout when you do this stretch, and it also helps keep your digestion under control. It gives you a boost of energy.
It also assists in the repair of scar tissue damage.
Make sure you keep your back straight on the ground.
Spread your legs out to around shoulder width, or even wider if you’re fit.
Bend your knees and place your hands on your ankles.
For fifteen seconds, hold this position.
Inhale as you take your first posture. Take a deep breath out as you make your way through the stretch.
the article is written by Neeraj Mehta (Ph.D. in Human Biomechanics and Alternative Medicine
Email on: neeraj.gffi@gmail.com, Social Media handle: @bodygntx
Some useful articles on stretching:
https://www.active.com/fitness/articles/16-post-workout-static-stretches
https://www.self.com/gallery/post-workout-stretches
https://www.atipt.com/blog/pre-post-workout-stretches
https://www.self.com/gallery/essential-stretches-slideshow
https://www.medicalnewstoday.com/articles/stretching-routine
https://www.trihealth.com/dailyhealthwire/wellness-and-fitness/10-stretches-you-can-do-anywhere
https://stickmobility.com/?gclid=CjwKCAiA24SPBhB0EiwAjBgkhn3wRFmYgh5gexcK5ff4wfIXyH6VIFvss1YNh-fEsrU8ypPKK3tY6hoCzNEQAvD_BwE
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