4 Must-Do Post-Workout Quadricep Stretches

4 Must-Do Post-Workout Quadricep Stretches

Before you kick off those shoes and hit the shower, stretch your quads after finishing up a hike, run, bike ride, strength training session or any other sport that worked your thighs. If you skip the stretch, you'll feel aches and pain later.

The quadriceps are commonly viewed as one muscle, but they're actually made up of four. This group of muscles comes together on the thigh, serving as the extensor of the knee.

More: A Stretching Routine to Prevent Injuries

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Ignoring tightness in the quad muscles can be painful and even lead to injury. Overused and under-stretched muscles can inhibit performance.

To avoid aches and pains and to accelerate performance, use the following exercises that combine static stretching, foam rolling and myofascial release techniques to target your quads.

Standing Quad Stretch

This stretch may take you back in time to middle school PE class. Remember standing on one leg, trying to balance while pulling your heel to your butt? It may have been challenging then, but if you have gone without stretching, it's probably harder now.

The standing quad stretch is a great beginner exercise to loosen up tight muscles. To complete this stretch, stand tall with your shoulders back and down. Balance on your left foot while bringing you right foot up. Grab your right ankle with your right hand and try to pull your foot as close as you can to your glutes without arching your back. Hold it 20 seconds before switching feet.

More: 5 Hamstring Stretches Your Legs Will Love

Lying Quad Stretch

Lie on the ground and turn onto your right side. Bring your left heel to your glutes. Reach back with your left hand and pull your heel to your butt. Just like the standing quad stretch, you'll hold this position for 20 seconds before switching sides. The only difference is you don't need to worry about balance, which allows you to get a deeper stretch.

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Kneeling Wall Quad Stretch

First, fold a towel or mat and place it in front of a wall. Turn your back to the wall and kneel down, placing your right knee on the padding you just put down.

At this point you should be in a lunge position: Your right knee is on the towel and the left foot is planted on the ground. Make sure your right foot is touching the wall. If it doesn't touch, slightly scoot back and point your toe so the front of your right foot is flat on the wall. Slowly begin to press into your left foot while leaning back toward the wall to intensify the stretch. Hold this position for 30 seconds before switching sides.

Foam Roll the Quads

Using a foam roller on your thighs breaks up tight tissue and ligaments, while increasing blood flow to the quad muscles.

Start in a plank position, but keep your right thing on the floor. Now, take the foam roller and place it under your right thigh toward the groin. Slowly begin to lower your bodyweight onto the foam roller. Gently walk your hands forward and back, allowing the roller to roll up and down between your upper thigh and knee.

Always speak to your doctor before starting any new fitness program.

More: Coach Jenny's 3 Foam Roller Exercises for Athletes

Stay in shape in a fitness class.

Original article and pictures take www.active.com site

4 Desk Stretches to Relieve Neck and Shoulder Tension

4 Desk Stretches to Relieve Neck and Shoulder Tension

Image Source: POPSUGAR Photography / Jaime Young

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Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.

Original article and pictures take media1.popsugar-assets.com site

4 Cool-Down Stretches For After Your Workout That Feel Ridiculously Good

4 Cool-Down Stretches For After Your Workout That Feel Ridiculously Good

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We all know a pre-workout warm-up is an important part of any fitness routine, but what about the cool-down? It can be tempting to head straight to the locker room right after you've crushed those treadmill sprints, but skipping a cool-down might mean you're missing out on some major benefits.

According trainer Rebecca Kennedy, creator of NYC-based active recovery class A.C.C.E.S.S., a proper cool-down will "lower the heart rate and calm the central nervous system." Aside from the fact that stretching after a tough class can feel so good, stretching when your muscles are already warmed up (meaning you've used them so they aren't as stiff), is ideal for helping to improve your flexibility, she explains. "It will allow the muscles to get into deeper stretches."

For best results, cool-down stretches should be passive, so you'll hold them for a while (as opposed to dynamic stretches before a workout, which you shouldn't hold for long). "Never do less than 10 seconds on any passive stretch," suggests Kennedy. As a rule of thumb, she aim for six to eight deep breaths, she says.

Ready to stretch it out? Try this four-move cool-down routine after your next workout. (And be sure to save the Pin below for easy reference.)

1. Figure 4 Stretch — hold for 30 seconds on each side

Whitney Thielman

"Figure 4 opens up the hips and releases the glutes," says Kennedy.

• Start lying on your back with knees bent, feet flat on the floor. Lift your left leg and cross your left ankle over the right knee.
• Reach hands around right leg to meet under thigh. Draw the right thigh toward you while keeping your torso pressed against floor.
• Use your left elbow to gently press your left knee away from you as you draw your right thigh in closer.
• Hold for 30 seconds, deepening the stretch with every exhale, then switch sides.

2. Reclining Twist — hold for 10 seconds on each side, repeat 3-5 times

Whitney Thielman

This stretch is great for releasing the lower back, according to Kennedy.

• Lie on your back and draw your left leg into your chest and keep your right leg straight.
• Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
• Hold for 10 seconds on each side, repeating three to five times.

3. Cat/Cow Stretch — continue for 30 seconds

Whitney Thielman

"This stretch aids in breathing and slows down the heart rate," says Kennedy. Inhale in the cow position when your back is arched and you're looking upwards, then exhale as you bring your chin to your chest and round your spine.

• Begin on your hands and knees. Align your shoulders over wrists and your hips over knees.
• Take a slow inhale, and on the exhale, round your spine and drop your head towards the floor (this is the “cat” posture).
• Inhale and lift your head, chest, and tailbone towards the ceiling as you arch your back for “cow.”
• Move through this sequence for 30 seconds.

4. Child's Pose — hold for 30 seconds to one minute

Whitney Thielman

This stretch is grounding, says Kennedy, because it "connects you to the floor at your shins, knees, ankles, feet, chest, and head." Try to lengthen your spine by extending through the crown of your head and your tailbone. Then, "let everything settle into place."

• Sit back on heels with your knees out wide.
• Bend forward at hips and lower your chest between your thighs with your forehead resting on the ground.
• Extend your arms long and place your palms on the ground.
• Hold for 30 seconds to 1 minute.

Pin this stretch sequence and save it for your next tough workout:

Valerie Fischel

You may also like: A Simple Fat-Burning Workout You Can Do At Home

Original article and pictures take www.self.com site