Stretching – Post workout

LTK FITNESS STRETCHING ROUTINE – POST WORK OUT

See also www.sparkpeople.com for more stretches for daily use

 

  1.  Rag doll: Stand tall and take in deep yoga-style breaths, bringing your hands in the air above your head. Then reach down towards the floor, touching your toes if you can. a. Variation: Same as above, only place your left leg in front of your right leg, reach toward floor, and breathe

    b.  Variation: Same as above, only place your right leg in front of your left leg, reach toward the floor, and breathe

  2. Calf stretch: Find a wall, place one leg in front of the other and push the wall to stretch your calf. Hold for 30 seconds, and then switch legs.
  3. Quad stretch: Balance on your right leg and bring your left leg up, bending your knee to 90 degrees. With your left hand, grab your ankle and pull toward your buttocks to stretch your quad (front of thigh).  Hold for 30 seconds and repeat on the other side
  4. Hamstring/IT band stretch: Balance on your right leg and bring your left ankle up to balance on your right knee.  Bend your right knee as if sitting down on a chair to stretch your hamstrings (back of thigh), your IT band and glutes (buttocks). . Hold for 30 seconds and repeat on the other side.
  5. Butterfly (Hip flexor/groin stretch): Sit down on the ground.  Arrange your legs so the bottoms of your feet are touching (in a “butterfly”). Push down on your thighs with your elbows, if possible, for a deeper stretch. Hold for 30 seconds.
  6. Sitting V-stretch: Sit with your legs open in a V position. Take your left hand and reach toward your right foot, bending at your waist and bringing your chest toward your knee. Hold for 30 seconds and repeat on the other side.
  7. Piriformis stretch (Pigeon pose): Start in a push up position on your hand and toes. Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor. Slide your left leg back as far as comfortable. Keep your hips square to the floor. You should feel a deep stretch in your right hip and the outer thigh. You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you.
  8. Shoulder stretch: Cross your right arm across body and use your left arm to pull your elbow in toward your body. Hold for 30 seconds and repeat on the other side.
  9. Chest stretch:  For this stretch, find a partner or use the wall. Open your chest/arms towards the back of the room. Clasp your hands behind your and pull back, stretching and opening your chest muscles. Hold for 30 seconds.

 

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