Stretching for Relief

Stretching after a workout is so important, but often overlooked. We get it, you're busy and you just spent 30+ minutes exercising, it’s hard to take another 5 to 10 minutes to stretch. Here’s why it's so important to take the time:

• Stretching reduces muscle tension
• It improves range of motion and helps increase circulation
• Stretching helps your muscles recover faster so you’ll feel less sore
• Helps keep you injury free

Here are a few of our favorite post-workout stretches.

Get The Moves:

Flexor Stretch

1. Kneel on the floor and extend your right leg out behind you so the top of your foot is on the floor.
2. Shift your weight forward until you feel a stretch in your hip.
3. Hold for 15 seconds and repeat on the other side.

Seated Forward Fold

1. Sit on the floor with your legs straight out in front of you. Point your toes to the sky and flex your feet towards you.
2. Raise your arms above your head and lengthen your spine.
3. As you exhale, slowly bend forward at the hips, reaching your hands towards your feet.
4. Bend as far as you can go. If you can, hold your feet with your hands.
5. Hold for 30 to 60 seconds.

Pretzel Stretch

1. Lie on your back and bend your legs with feet resting on the ground.
2. Bring one leg toward and bring it toward you.
3. Raise and straighten your other leg toward the sky.
4. Put the foot of your bent leg on the knee of your straight leg.
5. Pull your straight leg toward your chest, allowing it to bend.
6. Hold for 30 to 60 seconds and repeat on the other side.

Cobra

1. Lie face down on the floor and place your hands on either side of your head.
2. Slowly push your body upwards so your upper body is lifting off the floor and your hips are still on the ground.
3. If you have more flexibility, try straightening your arms. Hold for 10 to 15 seconds.

Chest Stretch

1. Stand with your feet shoulder-width apart.
2. Lift your chest and relax your shoulders.
3. Clasp your hands behind your back and slowly raise your arms as far as possible.
4. Hold for 10 to 15 seconds.

Standing Quad Stretch

1. Stand on one leg and pull the other foot up behind you.
2. Keep your knees together and push your hips forward to increase the stretch.
3. Hang on to a chair or counter if you need assistance with balance.
4. Lower your leg to the floor and repeat with the opposite leg.

Source: www.eatingbirdfood.com