A comprehensive workout session involves warm-up and cool-down exercises that prepare your body before and after the process. The practices will help avoid possible injuries, cramps, and minimize the effects like soreness or pain after completing the physical activities. A warm-up helps your body by reducing stiffness and increases the blood flow and body temperature to get you prepared for an intense workout period. A cool-down will aid in relaxing and to recover by regulating the blood floor of your body. This type is involved with a group of stretching exercises to help you feel better without muscle tension. Although most people are well informed about warm-up exercises, cool-down workouts have often been ignorant. Hence, this article will look into 6 effective stretching techniques approved by personal trainers in post-workout recoveries.

The Side Stretch

This exercise can be done while standing or seated as your arms are involved in the stretch. Before starting, ensure your posture is steady and keep your hips, shoulders, and ears in a straight up-and-down line. Keep your upper body facing ahead, raise your right arm overhead, and bend to the left in a reaching motion.

Hold the stretch for 20 seconds and return to the starting position. Switch sides and continue doing around one minute. Personal trainer Wilmslow states that side stretched helps strengthen the intercostal muscles and supports the ribs of the body.

Anterior Deltoids For Shoulders

The front third of your shoulder consists of a muscle that helps to raise your arm and turns your shoulder. Stretching this area is essential as it aids in counteracting tightness or stiffness. The exercise also helps increase the flexibility and range of motion in the muscle.

To begin the stretch, position your hand on a wall and keep the angle a bit lower to the shoulders. Turn your body away from the arm and keep a slight bend in your elbow throughout the stretch. Continue for 30 seconds and switch with the other arm for a similar period.

Perk Up Your Chest

While most of the chest exercises involve heavy lifting and dumbbells, these post-recovery chest exercises are simple and easy to follow to relax your body. The stretches involved with chest muscles allow for a greater range of movement and improve your upper body motion.

Among various types, this quick perk will be sufficient for your post-workout recovery. You can begin with arms hanging by your sides and shoulders pressed down away from your ears. Broaden your chest and allow your shoulders to gently squeeze while taking your arms behind the back to grip elbow to elbow.

Glute Stretches

This is another best way to ease the tightness and tension of your body muscles. Glutes are hard-working muscles to keep you moving in your everyday tasks that are located in your buttocks area. Over exerting these may cause tension in your back, hips, and surrounding areas.

Start the cool-down by extending your legs and feet flexed upwards. Bend your left knee towards your left shoulder and hold for 20-30 seconds. Switch legs after returning to the starting position.

Quad And Hip Flexor

These stretches are vital for the flexibility in thigh muscle motions and allow for unrestricted, pain-free movement of the hip and upper leg. These exercises can be done in various methods and easy positions, making them easy to follow for a quick post-workout session.

You can simply stand on one leg while ensuring the knees are touching each other. And grab the lifted leg using the same side hand and pull it towards your back area. Hold the position to repeat and switch for a total of 60 seconds.

The Forward Fold Stretch

This cool down stretch will activate your abdominals, quads, and calves by straightening your hip muscles, hamstrings, and lower back.

Stand tall and place your feet apart to begin the stretch. Inhale and let your arms hang and bend forward. Bring your palms flat to the floor and head pressed against your knees while feeling the spine stretching as you pull your head down. Hold your breaths in between and continue for 30 seconds.

All these gentle stretches will bring optimal relaxation to your body following a vigorous workout session. You can even try these simple exercises after a long day at your desk to reduce muscle stiffness. At alchemy, you can learn more techniques that help keep your body lightened, and personal training in Alderley edge will help you refrain from possible injuries that often occur when experimenting with new types of exercises. Contact our team of professionals for more details on these physical activities and fitness practices.