3 Post Workout Stretches That Feel Great

3 Post Workout Stretches That Feel Great

When taking a look at my health goals there were a lot of things laid out.

• Grocery list

• Designated work out days

• Designated work out times

• Outfits for each work out

• Meal plan including vitamins/supplements

Something was still missing – something important.

Stretching. I’ve had the tendency of tossing any ole’ stretch at the end of my workouts, holding it for twenty seconds and thinking that was good enough. You too? Stretching after your workouts come with benefits like increased flexibility, reduced risk of muscle injury and it just feels sooo good!

Here are 3 moves to incorporate into your next workout.

1. Lower back: Ever since my car accident three years ago I’m vigilant about my back health and that includes stretching it well.

2. Inner thigh/quadriceps/calf: That’s right; this one move can stretch your entire lower body. Bring the foot as close to your chest as possible for better results. If you really want to feel it in your calf, arch your feet and point your toes forward.

3. Shoulders/upper body: My upper body and core aren’t as strong as my lower body. Because of that I can overexert them easily when using weights. Stretching always helps though. This move will loosen your shoulders but if you pull at the elbow just a little the effect spreads to your upper back.

After my stretching session, Mr. Sun decided to come out and play.

Original article and pictures take cdn.shopify.com site

3 of the Best Post-Workout Glute Stretches

3 of the Best Post-Workout Glute Stretches

Strong glutes play a crucial role in athletic performance.

Weak glute muscles affect the entire body, largely because the glutes comprise the leg's three largest muscles—the gluteus maximus, gluteus medius and gluteus minimus. When these muscles are unable to extend and externally rotate your hip and trunk, other muscle groups have to compensate. This can cause lower back issues, knee pain or ankle sprains. (Does your workout include these Glute Exercises You Need In Your Training Program?)

For you to perform optimally through sport-specific movements, your three glute muscles need to be functionally strong and flexible. This makes stretching the glutes an important part of any training program. (See STACK's Featured Flexibility Exercise: Scorpions.)

Here are three great glute stretches that can help you prevent injuries. Incorporate them in your post-workout routine.

Glute Stretches

Reclined Pigeon

• Lie on your back with your knees bent.
• Cross your left ankle over your right thigh.
• Pull your right thigh back toward your chest.
• Hold onto the back of your thigh with both hands.
• Maintain the stretch for up to a minute, then switch sides.

Knees to Chest

• Stay on your back.
• Bring both knees in to your chest and hold them with your hands.
• Stay centered and hold the stretch.
• Then rock side to side or make little circles with your knees to massage tension away from your spine and back muscles.

Child's Pose

• Take an all-fours position on your hands and knees.
• Push your hips back to rest on your heels and your arms forward to the floor.
• Place your forehead on the ground.
• Round out your back for a nice glute stretch.
• Try to rest your glutes directly on your heels if you can. It's okay if they don't touch.
• For more intensity, walk your hands to the right, place your forehead back down between your arms and hold the stretch. Then walk your hands to the left and repeat.

Photo Credit: Getty Images // Thinkstock

Original article and pictures take www.stack.com site

3 Flexibility Tools to Boost Your Post-Workout Recovery

3 Flexibility Tools to Boost Your Post-Workout Recovery

Could your flexibility use a boost? Want to recover faster from workouts? Looking to soothe tired or sore muscles with something other than a foam roller? Then this post is for you! We recently tried three flexibility tools that can help you do all that. Yes, they may hurt a little, but it’s the good kind of hurt. Promise.

3 Flexibility Tools to Try

1. Gaiam Restore Multi-Grip Stretch Strap. Ever been in a yoga class where the instructor is telling you to deepen a stretching pose that — ahem — you can’t even get into, let alone go deeper in? Yeah, I’ve been there. And while those straps they give you in yoga are awesome, this Multi-Grip Stretch Strap is even more helpful. For less than $15, this handy dandy flexibility tool allows you to progress through different grip positions with no slipping. Use it daily to help you stretch out tight muscles, prevent injury and improve your range of motion!

2. Gaiam Restore Hot/Cold Trigger Point Massage Ball. I also like to call this one “little evil ball of pain.” Because, well, it’s painful — and targeted. But, like a foam roller, it hurts so good. Designed to release muscle tension in hard to reach places like your back or piriformis, this little ball stimulates blood flow while massaging sore, tired muscles with its little nubs. To further boost your post-workout recovery, you can even heat the ball in warm water or freeze it in the freezer for hot or cold relief that lasts up to 30 minutes. At $14.99, it’s kind of like a foam roller, but just waaay more advanced and intense. A great flexibility tool!

3. Gaiam Restore Hot/Cold Foot Massage Roller. I love foot rubs. And I’m lucky in that my husband will rub my feet after long runs. But for times when he’s not home or I’m being a total foot-rub need-beast, I love the Gaiam Restore’s Hot/Cold Foot Roller. For about $15, you simply roll your foot over it for a kneading effect that gives extra relief from tightness, heel spurs and plantar fasciitis. And like the massage ball, you can also heat it up or cool it down for an even more therapeutic foot-rolling session. Oh, and it feels pretty awesome.

On a personal note, I’ve been loving all of these flexibility tools because they’re each helping me to stay injury free and improve my range of motion, as per my New Year’s resolutions! What’s your favorite way to boost your flexibility? —Jenn

Original article and pictures take fitbottomedgirls.com site