After your run, your legs are probably in need of a good stretch. But it's not all quads, hamstrings, and glutes. Don't forget these areas when stretching after your jog.
Hip flexors: Combat all that forward propelling (and desk sitting) with stretches that open up and loosen those all-important hip flexors. Tight hip flexors can lead to back pain and a limited range of motion, so make sure you incorporate some of these hip flexor stretches into your postrun routine.
IT band: Regular runners know that stretching your iliotibial (IT) band is very important, but if you've never had problems, it's easy to neglect the tendon that runs down the outer side of your leg. Prevent painful IT and knee problems before they happen by keeping your body loose with this standing IT band stretch.
Calves: Calves have the luxury of being among some of the most-used muscles in your body, but many people ignore them after a run, which can lead to an overly tight and inflexible pair. After you finish a run, find a curb or wall and do one of these seven calf stretches regularly.
Toe stretches: Your lower digits can use some attention too. Keep your toes happy and help prevent plantar fasciitis by doing a minute of toe scrunches after your run (or regularly throughout your day).
Besides these often-neglected areas, there are several other important stretches you should be doing to ensure you keep your muscles strong and flexible and prevent injury. Try this postrun stretching sequence after your next jog, or incorporate this yoga sequence for runners into your routine.
It takes a lot of time and energy to get a workout in, especially if you have a busy schedule. Don't make these post-workout mistakes that may undo the good you've done — or worse, result in illness or injury.
Original article and pictures take media1.popsugar-assets.com site
Do This 10-Minute Yoga Routine After Every Workout To Get Crazy Flexible Getty Images
Think of your workout as a meal. Your warm-up is your appetizer, the actual sweat session is your entree, and your cooldown is—wait... cooldown? "Most people skip stretching because they don't think it's important," says John Porcari, Ph.D., an exercise and sports science professor at the University of Wisconsin-La Crosse. "But gradually returning your body to its natural resting state is the best way to prevent cardiovascular and muscular mishaps."
So may we introduce to you: yoga for dessert. That's right, yoga—the age-old practice of controlling your breath, opening up your body, and quieting your mind—has become the cherry on top for boxing, indoor cycling, and boot camp. Trace it back to a growing emphasis on the mind-body connection and an increasing interest in restorative and recovery-enhancing techniques. In fact, instructors at buzzy niche studios (like NYC's Box + Flow and Studio 360) and big-name gyms (including Crunch) are replacing the standard quad-stretch-shoulder-roll quickie with 10 to 20 minutes of slow-flowing poses.
Smart thinking, since research shows that a single bout of yoga can reduce post-workout muscle soreness, thanks to improved flexibility. "Yoga gives your muscles a chance to relax and lengthen after they've been contracting throughout your workout, which should help you maintain range of motion even after intense exercise," explains Porcari. "It also helps lower your heart rate, so you can enter recovery mode faster." In other words, you'll be in better shape to max out your next workout, whatever it may be.
Of course, the mental benefits deserve a shout-out too. When you go-go-go during your session, then skedaddle, you don't get the full de-stressing perks of your hard work. "Exercise excites the nervous system, while a subdued yoga flow calms it," says Ryanne Cunningham, founder of Flow Yoga Studio in DePere, Wisconsin, and author of Yoga for Athletes. "That's crucial to finishing your workout feeling optimistic, peaceful, and inspired—and hopefully, a little more appreciative of what your body just did for you."
But there's more! Even if you aren't a yogi, it's practically impossible not to look forward to a wind-down when you've been pushing yourself for half an hour or more. "You might even find yourself cranking up your intensity just to 'earn the reward,'" says Cunningham.
She created a short and sweet sequence exclusively for WH that'll complement any strength or cardio program. You're in for a treat.
ZEN IN 10
Yes, just 10 minutes! Directly after your workout, focus on slowing your breath bit by bit. Inhale for three seconds, hold for three, then exhale for three; add a count each round until you're inhaling, holding, and exhaling for six breaths. This gradually gets you from panting heavily to calm and focused. Then perform this flow in order, starting with your vinyasa and going back to it between every sequence. Repeat each sequence on the other side, vinyasa included, until you've made it to your final sequence, then repeat the entire flow twice. Optional: End with a minute or two in savasana (lying on your back).
Kagan McLeod
Start in a pushup position, hands under your shoulders (a). Keeping your core engaged and elbows close to your sides, bend your elbows to slowly lower your body in one straight line until your arms form a 90-degree angle to the floor (b). Roll over your toes and straighten your arms to draw your chest forward, keeping your hips and legs a few inches off the ground (c). Plant your toes and push your hips up and back to finish in downward dog (d).
Kagan McLeod
WARRIOR II TO WARRIOR II WITH ARM STRETCH
From downward dog, place your right foot between your hands. Ground your heels and lift up to stand. Bend your right knee and angle your left foot to face the top left corner of your mat. Extend your arms in opposite directions (a). Lift your right arm and bend your elbow to rest your palm on your upper back. Place your left palm on your right elbow. Push your hips slightly forward to feel a stretch in your right side (b).
TRIANGLE
Extend your arms and bend your right knee to return to warrior II. Push your right foot into the mat as you straighten your right leg. Shift both hips back as you tilt your upper body forward and reach for the front of the room with your right hand. Rest your right hand on your shin or ankle and reach your left arm toward the ceiling.
This yoga sequence for everyday athletes is great for fending off injury, improving flexiblity, and building strength:
Kagan McLeod
PYRAMID TO REVOLVED TRIANGLE
From downward dog, lift your right leg up and step your right foot behind your right hand. Step your left foot in about a foot, feet staggered. Lift up to standing, keeping your hips facing forward. Touch your palms together behind your back, and slowly fold over your right leg (a). Place your left hand to the left of your right foot, then raise your right arm directly up as you twist your torso toward the ceiling, pushing your hips back (b).
Kagan McLeod
From downward dog, lift your right leg, then bend your right knee to open up your hip. Bring your right leg forward and place your right knee down on the mat behind your right wrist. Gently guide your right foot a little closer to your left wrist. Lengthen your left leg so it's in a straight line directly behind you, and uncurl your toes. Keeping your hips square, press your fingertips into the floor. (Optional: Lower onto your forearms to deepen the pose.)
Swing your left leg around and plant your left foot on the mat on the outside of your right thigh. Place your left hand on the mat behind your hips and hook your right elbow on the outside of your left knee. Keeping your spine tall, gently twist toward the left, using your elbow to draw your knee back and twist a little deeper.
(Torch fat, get fit, and look and feel great with Women's Health's All in 18 DVD!)
Kagan McLeod
From downward dog, lower onto your knees and come to a seat on your mat. Lower onto your back and extend your arms, palms down, by your sides. Slowly lift your legs up and behind you until your toes touch the floor (a). Plant your toes into the floor, then walk your elbows in closer together and place your hands on your middle back. Raise one leg toward the ceiling, then the other. Walk your hands along your back toward your shoulder blades to keep the weight off your neck (b).
Lower your legs to the floor behind you (back into plow) and place both hands down onto the mat. Slowly bring both legs back onto the mat; extend your legs and bring them together. Come to a seat and flex your feet. Reach your arms overhead, then fold forward over your legs, reaching for both feet.
Original article and pictures take www.womenshealthmag.com site
After an intense run or indoor cycling class, your tired muscles are screaming for some love. Here are six must-do moves to target all the tight areas of the body, increasing flexibility, preventing injury, and reducing next-day soreness.
Tipover Tuck
Targets: hamstrings, lower back, chest, shoulders
Stand with your feet hips-width distance apart. Inhale to interlace your hands behind you, pressing the heels of your palms together in a double fist.
As you exhale, fold forward at the hips. Keep your legs straight and press your navel toward your thighs to encourage a straight spine. Fold as deeply as you can, pressing your weight forward into your toes. Hold for 30 seconds.
One-Armed Camel
Targets: quads, abs, shoulders
Stand on your shins so your knees are underneath your hips.
Take a breath in, and then exhale to reach your right hand back, placing it on your right heel or on the mat behind your right toes. Extend your left arm in the air.
Shift weight forward onto your knees to increase the stretch in your quads, belly, and chest. Lower your head behind you, holding for 30 seconds. Lift the torso up, and then switch sides.
Open Lizard
Targets: hip flexors, hips
Come into a low lunge with the right knee forward, hands resting on the floor underneath your shoulders. Inhale and then exhale as you slowly lower your right knee to the right, resting on the outside of your right flexed foot. Keep the arms straight, pressing your chest forward to increase the stretch in the front of the left thigh.
After 30 seconds, switch sides.
Butterfly
Targets: hips, lower back
Sit on the floor, bend both knees, and bring your feet together. Inhale to lengthen the spine, and then exhale to fold forward. Rest your hands on your feet or extend your arms out in front of you.
Stay here for 30 seconds.
Half Wheel
Targets: quads, abs, chest, shoulders, neck
Begin lying flat on your back with your arms along the sides of your body, palms facing down.
Bend your knees and place your feet flat on the floor. Lift your hips off the floor and clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring your shoulder blades closer together.
Stay here for 30 seconds.
Seated Straddle
Targets: hamstrings, lower back
Sit on the floor with your legs wide. Inhale to lengthen the spine and exhale to hinge at the hips, folding forward. Rest your hands on the floor or, if you're more flexible, rest on your forehead or cheek.
Decode, Treat and Prevent 5 Common Types of Post-Workout Pain 30-Day Secrets to Success
Pain is a real, well, pain! How many times have you been gung-ho to start a new workout routine only to feel like you've been hit by a ton of bricks on day two? Something as simple as walking down the stairs can feel like torture. Most of us have "been there, done that" when it comes to muscle soreness. However, did you know that there are many different causes for muscle soreness and that some of them are entirely preventable? Read on to learn what's normal and what's not when it comes to muscle soreness, and how to tell the difference between normal soreness and pain that requires time off from the gym (or even a doctor's visit).
Many people confuse soreness with pain, but the two are very, very different. Soreness is more of a dull, slightly uncomfortable ache in your muscle, while pain is a very uncomfortable or sometimes sharp sensation in your bones, joints, or sometimes your muscles. While some muscle soreness is normal, pain is not. If you feel pain at any point during your workout, it is essential that you stop what you are doing. If you experience sudden pain, severe pain, swelling, extreme tenderness, extreme weakness in a limb, inability to place weight on a leg or foot, inability to move a joint through its full range of motion, visible dislocation or broken bone, numbness or tingling you should see a healthcare professional right away.
5 Types of Muscle Soreness Delayed Onset Muscle Soreness Called DOMS for short, this is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. It takes time for your body to repair that muscle, which is why you may feel this type of lingering soreness for up to 72 hours after that hard workout. Sometimes, you may even feel sorer on the second or third day after your tough workout than you did on the first. The good news? Once you get through this bout of soreness, that same activity shouldn't make you that sore (or sore at all) because your muscles will have gotten stronger and will be better able to handle that particular challenge.
How to prevent it: For a long time, fitness professionals believed that stretching would prevent DOMS, but current research is mixed on that. Stretching is great for a myriad of reasons, and you should continue to stretch and properly cool down, which is also believed to help prevent DOMS. But when it comes to avoiding DOMS entirely, your best bet is to progress slowly and steadily into your exercise program so that your muscles are gradually challenged and can build over time.
How to treat it: There are differing opinions and research on this topic, but a number of things may give you some relief from those post-workout muscle aches including massage, icing, gentle stretching, an over-the-counter anti-inflammatory (always consult your doctor), and yoga. Unfortunately, nothing has concretely been proven to reduce how long the soreness lasts, but try a few of those things to get some relief.
What not to do: Don't be a couch potato! Sure, your body needs rest, but performing active recovery, such as walking or yoga, is better than just sitting on your duff. Active recovery is beneficial after a hard workout—just a little bit of physical activity will help increase circulation which, in turn, helps speed muscle recovery. Just be sure to keep it low-impact, low-intensity and pretty short—no longer than 30 minutes are needed to get the results.
Long-Term Muscle Soreness Sometimes you might be sore for longer than 72 hours after a workout. If you are, this probably means that you really pushed yourself, did a completely new activity, or haven't exercised in a long time. This muscular soreness feels much like DOMS, just more severe, and indicates that your body needs additional time to repair those muscles.
How to prevent it: Like DOMS, prevention comes by slowly easing into your workout frequency, intensity and duration.
How to treat it: Use the same treatment options as general DOMS, and engage in easy active recovery such as walking, light swimming or yoga. If the soreness lasts more than five days, consult your physician.
What not to do: Do not do a hard workout or skimp on sleep. Give your body ample time to repair itself with active recovery, and plenty of good sleep to recharge those batteries!
Muscle Cramps At one time or another, you've probably experienced a muscle cramp in your calf, foot or hamstring. Muscle cramps are basically sudden, involuntary contractions or spasms. They most commonly occur after exercise or at night and can last from a few seconds to several minutes. Muscle cramps can be caused by nerves that malfunction due to a health problem such as a spinal cord injury or a pinched nerve in the neck or back. Most muscle cramps have far less concerning causes like straining or overusing a muscle, dehydration, a lack of minerals in your diet, a depletion of minerals in your body, or low blood flow to your working muscles.
How to prevent it: Eating a healthy, nutritious diet and taking a multivitamin can help, as can making sure you're drinking enough water. Regular stretching and not overdoing it in your workouts will help prevent muscle cramps as well. Replacing lost electrolytes during prolonged (greater then 90 minutes) workout sessions is also helpful.
How to treat it: Cramps can be very painful, but stretching or gently massaging the muscle can relieve the pain. If you're in the middle of a workout and a cramp comes on, stop if necessary until it subsides; just be sure to monitor how you're feeling overall as suddenly stopping during exercise can cause lightheadedness or fainting.
What not to do: When your muscle is cramping, the worst thing you can do is flex it. Flexing that muscle only increases the strength of the cramp and causes you more pain. Instead, elongate the muscle to stretch it out. For example, when you get a cramp in your calf, your instinct may be to point your toes but instead, just pull the toes of your foot up, giving the calf muscle a nice stretch.
Unexplained Aches Ever have a great workout and then the next day you're sore in an area that you didn't really work? Or perhaps you are in the middle of a workout and are noticing pain or burning in muscles that shouldn't be feeling the particular exercise, such as your lower back aching while doing an abs exercise. This may be a sign of improper form when lifting weights or performing an exercise. Unexplained aches in your back and neck, or general joint pain, can be signs that you have overstressed your joints or exercised in poor form, causing your body to overcompensate and recruit other muscles to help do the work.
How to prevent it: Always make sure that you're exercising with perfect form. If you can't perform an exercise with proper form, it's a sign that you either need to decrease your weight or modify the exercise.
How to treat it: If you generally feel just sore, treat the same as you would DOMS, but pay special attention to where you're sore to determine the cause of it—you can then avoid it the next time you hit the gym. Joint pain can indicate a more serious injury, so don't use the affected joint in any way that causes it pain. Also, be sure to check with your doctor to rule out injury before exercising again.
What not to do: Do not work the area that is sore—especially if you have back, spine or neck aches. Be cautious of any activity that increases the soreness and consider RICE (rest, ice, compression and elevation) for relief.
Burning Sensations in Muscles When people say "no pain, no gain" in the gym, the pain they're talking about is actually the burn you feel in your muscles when you really push into and past fatigue. (As you've already learned, real pain is no gain to anyone.) This burn is an unpleasant—but normal—sign that you are working. See, when our muscles use energy, they release hydrogen ions or protons. When doing heavy or prolonged exercise, the protons in your muscles actually accumulate faster than your body can release them, making your muscles burn. This burn is a sign that you've reached muscular fatigue or "overload," which is a necessity if you hope to build stronger muscles.
How to prevent it: You can prevent this by working out at a lower-intensity, although every few days it's good to "feel the burn" because you know that you're really working those muscles in a way that will help them get stronger!
How to treat it: Stopping "the burn" is as simple as stopping the exercise you're doing. Rest a minute or two and try again if you feel up to it. The feeling should subside in a matter of seconds or minutes, although you may experience DOMS in the following days as a result of your hard work.
What not to do: Don't feel like you have to feel the burn every time to have a good workout. The best exercise plan is one that switches high-intensity workouts with easier, lower-intensity workouts to prevent over-training. Keep workouts fresh and give the body adequate rest.
Finish your core workout with this static stretching routine. Abs, obliques and lower back stretches to increase your flexibility and release all tension. Start the timer, play the music and relax!
CORE STRETCHING INSTRUCTIONS
WARM UP AND WORKOUT
Start your exercise routine with a core warm up, continue with a set of core strengthening moves and finish with these static stretching exercises.
1. Child’s pose: 30 seconds. Sit down on your heels and stretch your arms in front of you. Relax and feel the tension fading away.
2. Ab stretch: 30 seconds. Lie face down on your mat with your arms in a push up position. Straighten your arms slowly, until you feel the stretch in your abs, and then hold.
3. Cat cow stretch: 30 seconds + 30 seconds. Drop your head and round your back and neck by pulling your abs in. Hold for 30 seconds and then lift your head and round your back down toward the floor.
4. Hip stretch: 30 seconds + 30 seconds. Bend your left knee and cross your left leg over the right. Place your left hand on the floor and rotate your upper body to the left. Repeat on the opposite side.
5. Lower back stretch: 30 seconds. Lie down on your back and then slowly pull your knees toward the chest.
6. Obliques stretch: 30 seconds + 30 seconds. Stand up, raise your left arm and lean your torso to the right until you feel the stretch in the obliques. Hold and repeat on the opposite side.
7. Standing forward bend: 30 seconds. Exhale as you slowly rotate your hips and lower your torso. Try touching the back of your ankles, keep your knees straight and hold.
INTERVAL TIMER
MUSIC PLAYLIST
CALORIE CALCULATOR
Enter your weight to find out how many calories you can burn doing these static stretching exercises:
RELATED WORKOUT ROUTINES
Original article and pictures take www.cdn.spotebi.com site
