Stretching is very important to do both before and after your workout–especially if it is a tough one! In order to minimize the soreness or pain your body experiences, it is important to stretch right after you complete your workout! Since there are so many great stretches out there that you can do, you might find it hard narrowing down the list! So, that’s what we are here for! Here is a quick and easy stretching routine that you can follow after a tough workout! We promise once you have completed each one of the stretches, your body will feel refreshed, rejuvenated and ready for another workout!
1. First, sit on the ground and do the butterfly stretch
The butterfly stretch is the perfect stretch to start with because it activates many different parts of your body! Be sure to bring the souls of your feet together and try to bring your knees as close to the ground as you can. You will feel the stretch in your groins, hips and thighs! Hold this stretch for as long as you want.
2. Next, stretch those calves and hamstrings
From the butterfly position, keep one leg in the same bent position and move the other one out in front of you. As you bend your upper body and reach towards the foot in front of you, you will feel the stretch in your calves and hamstrings! This is a great stretch that we promise has many benefits! Hold each leg for 30-60 seconds!
3. Once you’ve switched legs, bring one leg over the other
After switching legs, now it is time to really feel the burn and stretch your glutes and IT band. This stretch involves you pulling the knee of the leg that is crossed over the other one that is straight on the ground towards your body. If you do this one correctly, it will feel great and help a ton to loosen up the muscles in your hip! Hold each leg for 30-60 seconds!
4. After doing that stretch on both legs, lay back on the ground and do the pretzel stretch
If your lower back is sore, this is the perfect stretch that you need to do! Lay back on the ground and cross one leg straight over your body, leaving the knee at a 90º angle. Once you have done this, grab your foot that is on the ground. This will be sure to stretch out your back, hips and IT bands and quads and will have you feeling flexible again in no time! Hold each leg for 30-60 seconds! You’ll love this one!
5. Once you have completed this stretch, turn over, go on your hands and knees and do the cat and cow yoga stretches
These stretches will be sure to release any further tension in your back! They are relaxing and easy to do, so make sure you do them as part of this routine as many times as you want and need.
6. From this position, go on to your tiptoes and alternate walking out your feet
This stretch will be sure to target those calves of yours and will loosen up any soreness there. Walk it out as many times as you need! From there, walk your hands back to your feet and slowly roll up so you are standing up straight.
8. It is now time to stretch your quads and hamstrings from this standing position
While balancing on one leg, pull one knee close to you to stretch the hamstring of that leg. When you are done holding this stretch for 30-60 seconds–or for however long you can balance for–switch legs and repeat the stretch for the opposite hamstring. After doing this stretch, grab the food of one leg behind you and pull in close to your glutes. This will be sure to stretch your quad and loosen you right up! Be sure to switch legs and hold each stretch for 30-60 seconds!
9. After completing these standing stretches, do some side lunges
This will be sure to stretch your inner thighs and groins which is important so you can increase your mobility and decrease your soreness after your workout!
10. Lastly, stretch your arms!
Bring one arm across your body and hold it for 30-60 seconds with your other hand. After switching arms, shake them out and shake out your legs and you should feel much better than before! We promise this routine will help you a ton if you do it well and listen to your body! Focus on parts of your body that are sore and take more time doing those stretches so they don’t remain sore for longer than necessary!