The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Here’s everything you need to know about why you should stretch after your workout, which stretches to choose, and how you should do it most effectively. “Stretching can increase blood flow, boost oxygen levels, and help deliver nutrients to your body and your muscles, and as well as help remove metabolic waste to help with the recovery process.”. Place your left hand on the back of your head, so that your elbow points out to the left side. Come down to your knees and pause a moment before standing back up. The primary movers for all of these motions are these muscles: When we do a lot of cardio, even if we mix up the types of cardio we’re doing, we still tend to overwork the same muscle groups over and over. You’ll likely feel some discomfort when you stretch, but you should never feel a pinching or sharp pain. 2808 Old Post Road Harrisburg, PA 17110 Adult Cardiology: 717-920-4400 Pediatric Cardiology: 717-761-0200 Fax: 717-920-4401. Hold for three breaths. Sit on the ground with your legs extended out in front of you. Use a chair to hold onto if you’re struggling to reach the floor in this stretch. Post-workout stretches are important regardless of your workout choice: You want to bring more blood flow to those muscles that you just worked in order to aid recovery and ward off stiffness, says Morgan. You’ll feel this stretch in your shoulders and back, in addition to your hips and glutes. Hold the stretch for three breaths, then switch and do the same on the other side. Stand tall with your feet hip-width apart and arms at your sides. Here's a full-body stretching routine to try after a workout or on your rest day. If you jump straight to bench pressing 250 pounds after sitting in front of a screen for the entire day, you’re asking for trouble. 2. You’d also want to make sure to stretch your big toe and your calves, says Darbouze. Breathe deeply for three full breaths, then switch to do the same on the other side. Butterfly (Hold stretch for 30-45 seconds, 1-2 sets) Sit tall, keeping back flat Press outer thighs toward the ground and hold Focus on slow, deep breathing 2. Each time you do this stretch, … This stretch requires good balance and flexibility. “Even if you do just one thing or spend 2 minutes on it, it’s something.”. Strength training exercises … if(typeof(dataLayer) === 'object'){ Let’s say you just ran. Start in a down dog position, with hands and feet on the ground and hips in the air. If you can't touch your toes, then hold your shin. Repeat. The front of your shins can be a tricky area to stretch, but it’s important, especially after cardio workouts that have you repeatedly flexing your ankles. Lift your chest and look up towards the ceiling. Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. Points to Consider: 1. Muscles in your legs have a tendency to get sore pretty easily, so this stretch … Plus HIIT Metabolism-Boosting Workout, 17 Easy Doorway Stretches To Fix Sore, Tight Muscles, 7 Gentle Backbends to Release Tight Muscles, 7 Easy Wall Stretches for Tight Hamstrings, 7 Post-Dinner Thanksgiving Stretches to Reduce Belly Bloat, 9 Easy Wall Stretches to Fix Tight Shoulders, If You Have Tight Hips, These 9 Easy Glute Stretches Will Feel Amazing, 10 Ways to Use Yoga Blocks to Release Tight Muscles, Instant Pot vs. Check out the Runners Journey for more. A stretching session doesn’t have to take forever. Examples include running, walking or swimming. Full Leg Stretch I personally love this stretch after any cardio workout, or really, any exercise where you’ve really worked your legs. Gently press your chest and shoulders toward the ground to deepen the stretch. UPMC Heart and Vascular Institute Part of UPMC Heart and Vascular … For the moves that are unilateral (on one side), do them for that amount of time on each side. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Plus HIIT Metabolism-Boosting Workout), Category: FitnessTag: cardio workouts stretching exercises. Most practitioners however agree that it delivers an increased range of motion at the joints and improves circulation (preventing pooling of blood at the extremities). As you become more advanced, you can try straightening your front leg and perhaps even lowering down onto your elbows. Walk your hands back to your feet and stand to return to starting position. Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Try to stretch at least once a day to get your body ready for exercise. The guidelines suggest that you spread this exercise throughout the week. Kneel down on one knee, keeping the opposite foot pressed into the ground. Dr. Keith Rice, Cardiovascular Disease in Carlisle, PA. See Reviews & Make an Appointment! Touch your left foot to your right knee. As you become more advanced, you may be able to lower your elbows to the ground. 9 Strength Training Tips All Beginners Should Know, 6 Butt Stretches That Will Seriously Loosen Up Your Tight, Sore Tush, 22 Super-Soothing Stretching Workouts on YouTube. “A muscle can be perceived as tight if it’s overcompensating because it lacks the strength to do something,” Morgan says. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. dataLayer.push({'eventCategory': 'leadbox', 'eventAction':'show', 'eventLabel':'Mobility & Stretching Lead Magnet', 'nonInteraction':'Yes'}); Keep your joints slightly bent and never locked during stretching … Just step out your feet instead of jumping for a little less impact. Walk your hands forward to come into a high-plank position with your hands flat on the floor, wrists stacked under your shoulders, and your core, quads, and butt engaged. Continue with the same exercises as you usually do, but increase repetitions. The Difference Between Pre and Post Workout Stretches Our bodies are less like switches and more like volume knobs. Keep your neck neutral and shoulders rolled back and down. Jumping jacks really get your heart pumping, so they are more of a cross over from warm up to cardio. “One of the big things about stretching after a workout is the idea that you are improving mobility after you’ve already worked the muscle,” Jennifer Morgan, P.T., D.P.T., C.S.C.S., a sports physical therapist at the Ohio State University Wexner Medical Center, tells SELF. Sit on the ground and extend your right leg straight in front of you. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world. Remember to stretch after each workout! Slow Cooker – the Difference and Which is Better, The 12 Best Low Carb Vegetables and Their Benefits, The 7 Best Natural Substitutes for White Sugar. After a lower-body lifting session, you’d want to hit those same lower-body muscles: hamstrings, quads, hip flexors, and calves. Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. Pump your feet up and down by pulling your feet up toward you, then pushing your feet down away from you. One-Pan Steak and Toasted Broccoli Recipe. Get The FREE Mobility Guide To Fix Your Pain Today! If you need extra support, hold onto a wall or chair for support. Post-exercise stretching has been a controversial topic amongst researchers, producing conflicting results regarding its benefits. Engage your core and maintain a flat back. Start standing with your feet together. Hips ( Hold … One important note, though: While focusing on areas that feel tight can be helpful in guiding your post-workout cool-down, tightness might not actually be the underlying problem. Static stretches, where you hold a single position to activate a muscle stretch, are better done post-workout after … clear: both;} “That can lead to tight, overbearing upper traps just pulling our body out of whack,” she says. Slowly rotate your head and shoulder toward your right hand on the floor. Repeat each exercise 10 times. Stretching as a warm-up should focus on dynamic moves, or those that include movement—say, like an inchworm rather than simply touching your toes. Strict adherence to the nutrition and exercise … Follow these six essential post-cardio stretches after your cardio workouts for immediate and lasting relief. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk. “With the green light, you just feel the stretch and there is no pain with it, so you are good to go and keep stretching. 6 Post-Cardio Stretches for Tight Muscles Kneeling Butterfly Back Arch | 3 reps This stretch is a great way to open up tight hip flexors, and you’ll also feel a tremendous stretch across your chest. Hold for three breaths. When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby on-the-way! Extend your arms out in front of you and rest your forehead on the floor. Pull your right foot in towards your hips, stretching the front of your foot, your tibia, your quad, and your hip flexor all at the same time. If you’re just starting out, 30 seconds should be fine, working your way up to a minute or so the more you get used to it, says Darbouze. Lift your right foot up and place it to the right side of your hands. Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh. text-align: center; Many experts agree that stretching … Use your right hand to pull the right toes towards you to stretch your tibia (the muscle along the front of your shin). Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. If you noticed any imbalances during your workout—say you’re having difficulty getting down low enough into a squat on your right side—you’d want to pay extra attention to the area that’s giving you problems, says Darbouze. Love, Kayla xx * Results may vary. 2) Shoulder Circles - Sitting upright, … Stretching is the flossing of the exercise world: You know you should do it, but how easy is it to skip? But there are some solid benefits to fitting in some post-workout stretches after your routine, whether you’ve been running, strength-training, or doing HIIT. Remember to relax and breathe through the stretches. Complete this exercise 10 to 30 times each hour to help prevent blood clots in the legs. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Even shoes are optional. Though there are many forms of stretching (Figure 1), static stretching appears to be the most common type prescribed in post-exercise cool-down routines. 2 of 17. Sit back on your heels (as best you can) and fold forward, resting your belly on your thighs. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. This inverted stretch helps redistribute the blood back into your upper body after cardio workouts. Demoing the moves are Caitlyn Seitz (GIFs 1 and 5), a New York–based group fitness instructor and singer-songwriter; Charlee Atkins (GIFs 2 and 3), C.S.C.S., creator of Le Sweat TV; and Teresa Hui (GIF 4), a native New Yorker who has run more than 150 road races. Push with your arms to get a greater stretch in your calf. Recommended props: 2 blocks, 1 blanket. Avoid static stretching … Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling. Grasp the back of your left thigh with … Return to starting position. Cooldowns are more important than you think and are especially crucial after a cardio workout. But hold up a minute! Doing a few specific stretches after cardio workouts will increase your range of motion and improve muscle recovery. Who wants to linger around the gym an extra 15-20 minutes after crushing a workout? © 2021 Condé Nast. To get the most out of a stretching exercise, use slow, gentle movements, and hold the stretch … But static stretching plays a role in your cool-down too, since it can bring mobility benefits, says Marcia Darbouze, P.T., D.P.T., owner of Just Move Therapy in Florida and cohost of the Disabled Girls Who Lift podcast. For example, look at some of the most popular forms of cardio: jogging, running, cycling, elliptical training, and stair climbing. As for an upper-body lifting session, it’s important to stretch your wrists, pecs (your chest muscles), lats (back muscles), and traps (the muscles that extend from your upper back to your neck to your shoulders), says Darbouze. This is an ideal yoga sequence to stretch out after a cardio workout. 3 of the Best Unique Post-Cardio Stretches Posted On Jul 7, 2015 By Joel Harper Stretching after, and sometimes during, a cardio workout helps to increase your muscles range of … You should feel this in your right-side pectoral muscles. 1) Shoulder Shrugs- Bring your shoulders up to your ears, then relax your shoulders down. Cross your right ankle over your left thigh. Dynamic stretches are also helpful after your workout in your cool-down, says Morgan, since they give you more bang for your buck by working multiple joints and muscles at a time. What you need: Just your body weight, and an exercise mat to make the moves a little more comfortable. Buttock stretch – hold for 10 to 15 seconds. Start in a low lunge position, with your front leg at a 90° angle and your back knee on the ground. Find your balance and reach back to catch your right foot with your right hand. Take a big step forward with your left foot, so that you are in a staggered stance. Not stretching after your workout may not be the wisest choice. This better prepares the muscles for a workout. Stay here for five breaths. As for how long to hold each stretch? Keeping one foot on the ground helps you ease into this hip and quad stretch, which can feel intense. Kneel on … Paleo Diet Recipes, Information, and Tips. border: 1px solid #e5e597; Without stretching… While the best post-workout stretches you choose depend on the kind of workout you completed, the following stretching routine from Morgan is a solid option to try after a full-body strength-training routine. Post-workout stretching can be a pain. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself. Pause for a second. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. 3 Biggest Cardio Mistakes. In winter, your muscles are stiffer and colder, so it’ll take more time to warm up. Stretch before exercising. Directions: Hold each stretch for 30 seconds to 1 minute. If the pressure of your knee on the floor is uncomfortable, try padding it with a towel or a pillow. But one important thing to remember, says Darbouze, is that any kind of post-workout stretching is better than nothing. Hold for a few seconds. You can also follow these stretches after weight training or any other form of exercise. Come back to the center to relax a moment, then repeat two more times. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits. Anything 5 or above is your red light to stop and back off.”. Repeat for a total of three stretches on each side. }. Get our mobility guide to ease pain and soreness.Get The FREE Mobility Guide To Fix Your Pain Today!.postLeadbox{background: #ffffa0; SELF does not provide medical advice, diagnosis, or treatment. Kneel on the floor and rest your fingertips down in front of you. This stretch is a great way to open up tight hip flexors, and you’ll also feel a tremendous stretch across your chest. Walk … And yes, you definitely need post-workout stretching when weight training, says Darbouze: “Strength athletes tend to be super stiff.”. Place your left hand on your left knee for balance and support. “You don’t have to roll around on the ground for 20 minutes,” she says. Hold for 30 seconds, then switch to do the same on the left side. Rest the hand lightly—don’t put pressure on your head or neck. And post-workout stretches are especially easy to bail on—you’ve already put in the time for your workout, so when that’s done, it’s extra tempting to call it a day. padding: 5px; With a yellow light, you feel some sort of discomfort in the 1-to-4 range [on the discomfort scale], and should proceed with caution—you can keep going, but you don’t want it to get any worse. Perform the exercises twice a day. Press your right heel into the ground as you bend your left knee. Lie on your stomach with both arms extended to the sides so your body is in a T shape. This is starting position. The main risks of muscle overuse include: Cooling down with these essential stretches immediately after each cardio workout is the easiest way to increase flexibility, relieve tightness, and prevent injury from overworked muscles. Post Exercise Stretch Routine 1. Kneel on your mat with your knees wider than hip-width apart and your feet together behind you. Like us on Facebook for delicious recipes and a lot more! The moment you finish your workout, you breathe a sigh of relief and head for the door. Repeat on the other side. Bend forward and hold your toes with your right hand to stretch your hamstring. Like a butterfly spreading its wings, open your elbows back and arch your chest forward. (A simple trap stretch to include would be simply bringing your ear to your shoulder.). Seriously, you're the best. They need to be warmed up gradually before they can perform at their full potential. Focus your attention on lengthening your hip flexors rather than lowering your upper body as much as possible. Lower your hips to reset, then repeat on the other side. So you’d want to make sure you’re including enough strengthening exercises into your actual workout rather than only trying to stretch out your muscles afterward. “And when you stop stretching, you should stop feeling anything,” Darbouze says. To revisit this article, visit My Profile, then View saved stories. Press your hips forward to stretch your hip flexor. Bend at your waist and place your hands on the floor, bending your knees. You're tired, dripping sweat, and hankering for your post-workout meal. Lengthen your spine, and allow your head to fall heavy toward the floor, keeping a slight bend in your knees. Lean back to place your hands on the floor behind you. All rights reserved. Here are some essential stretches for your post-cardio cooldown. Tip: Beginners may modify by completing each stretch only once, or holding the stretches for only 1 to 2 breaths each. Stretching is also classified as either acute or … Kneel on the ground with your knees about hip-width apart. Make sure to keep breathing during this stretch and come down to your knees and pause a moment before standing up to avoid any dizziness. Ad Choices, 5 Post-Workout Stretches That Will Loosen Up Your Tight Muscles. (Your Next Workout: 3 Biggest Cardio Mistakes. Post workout stretches can be SO beneficial to prevent and ease muscle soreness after working out. Finish each and every cardio workout with these essential stretches to rebalance your body. But one important thing to remember, says … This routine should take you no longer than 10 minutes to complete and requires no equipment, so it can be done anywhere you are! Place your fingertips gently behind your head and engage your glutes and core. It may cause damage to the body. Press your hips upward and tighten your core to feel a stretch across the front of your thigh and hip flexor. Thinking about which muscles you used in your workout can help guide your post-workout stretching process. To do a buttock stretch: Lie on your back and bring your knees up to your chest. Stretching out your traps is super important for people who strength-train, since they often skip training the lower or middle parts of the traps. Ideally, your post-workout stretching session should last roughly the same amount of time as your warm-up—5 to 10 minutes, says Morgan. Dynamic stretches, which are best for pre-workout, activate muscles by using them instead of holding a single pose. Related: I'm a Yoga Instructor, and These Are 6 Must-Do Stretches For Tight Hamstrings Previous Next Start Slideshow . “I use the green light–yellow light–red light system with stretching,” says Morgan. With your doctor's permission, you can often start stretching in the hospital. Suffering from a sore neck, back and shoulders? Rest your left hand on your left knee, and if you wish, press down just slightly to increase the stretch in your hip. Hip flexors that feel “tight” no matter how much you stretch them might actually be signaling a lack of core strength, for example, she says. Cross your right leg over your left thigh. That’s because almost every cardio workout uses the same muscles and tendons on repeat. https://www.healthline.com/health/fitness-exercise/stretching-after-workout Post-Cardio Stretch. It's not exactly the time to stick around and do some silly stretches… Ideally, your post-workout stretching session should last roughly the same amount of time as your warm-up—5 to 10 minutes, says Morgan. Repeat for a total of three times on each side. As your mobility increases, you’ll be able to stretch farther and roll your body farther. Hold for 30 seconds to 1 minute. Static stretching can increase your range of motion, according to a review of stretching types published in the European Journal of Applied Physiology, and because your muscles are already warm from your workout, it’ll feel easier to get that good stretch, says Darbouze. You’ll need to read this article and watch the video for short, and simple Post-Cardio Stretches. That’s 1 rep. Continue for 30 seconds to 1 minute. If you’re skipping your cooldown, you’re missing out on a world of benefits – and quite honestly, the best part of working out. Stretches that hit your hamstrings (like the inchworm), quads, and hip flexors (the lunge with rotation hits those last two) are important to include, says Morgan. As a bonus, you’ll feel a good stretch in your outer hip, especially if you lean forward. Oh yeah, and when you sign up, we'll also give you some neat free bonuses like our Paleo for Beginners guide, with 15 extra delicious recipes! Lean very slightly backward to feel the stretch down the entire front side of your body and lift your chin. 2. Continue this movement for 30 seconds to 1 minute, and then repeat on the other side. Place your hands on the floor, hold opposite elbows in front of or behind your … Don’t skip the cooldown! And head for the moves a little less impact chair to hold onto if you ’ ll be able lower! 'Re tired, dripping sweat, and she has clients all over world... 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Linger around the gym an extra 15-20 minutes after crushing a workout or on your left hand the!