7 Stretches You Should Do After Every Workout

7 Stretches You Should Do After Every Workout

After a solid workout, whether a run, a dance class, or strength training session, stretching properly is one of the best things you can do to avoid soreness and help your muscles work their best.

“A joint works optimally when it has as much flexibility as possible around it,” explains Mahri Relin, creator of Body Conceptions, a full-body, dynamic dance workout. “Stretching is really good after a workout because you’ve just tightened and worked all these muscles and you don’t want to get into a situation where it effects your ability to move freely in the joints and your posture after a workout if you become overly tight,” adds Relin, whose previous experience includes working as a trainer with Tracy Anderson and as creative director in FlyBarre’s beginning stages.

There are two different types of stretches: dynamic and static. Dynamic involves movement—warming up by slowly going through similar motions to what you’ll be doing in the workout. Static is when you hold one position for about 30 seconds. Relin notes some controversy around stretching. “Research has shown that doing static stretching too much in the beginning of a workout is not as helpful and can actually reduce your power potential,” she says, so as a general rule, always stick to dynamic stretching before, static after.

After a sweat sesh, your muscles are warm, which is the best time to stretch them and increase their flexibility. “The more flexible you can be the better your posture can be, and the better your freedom of movement,” notes Relin. But just make sure you are not over stretching. Pay attention to any signals your body is sending: “You can push each stretch, but do not ever push them to the point of sharp pain,” she says. Always remember to keep breathing to oxegenate the muscles and encourage circulation. If you can, try to hold the more difficult stretches for longer to help increase your flexibility. And never bounce into a stretch, always ease into it.

Try this stretch sequence after your next workout for optimal muscle function and increased flexibility.

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7 Post-Workout Stretches For Triathletes

7 Post-Workout Stretches For Triathletes

Mobility, mobility, mobility.

It's often regarded as a vital piece of training and competition, but what does mobility really do for a triathlete–and how do you get it?

Better mobility means a faster recovery from a tough event or training session. It also will prevent common overuse injuries.

Work on your mobility for just 10 to 20 minutes a day and focus on your shoulders, back, posas and quads. But don't stop there. Your feet, calves, hamstrings, piriformis and chest deserve attention too.

Here's a list of seven mobility exercises to aid recovery after a workout.

Original article and pictures take www.active.com site

7 Post-Workout Mistakes You're Probably Making

7 Post-Workout Mistakes You're Probably Making

Any trainer will tell you that the real progress happens after you hit the gym (that's when your muscles are recovering and rebuilding). But are you undermining your own efforts?

No matter how much time and effort you put into your sweat sessions, you won't see the results you want if you don't make the right choices post-workout. Here, we've rounded up some of the most common mistakes that are sabotaging all of your hard work. Trust us, this is need-to-know stuff!

Taking the time to let your heart rate and blood pressure return to normal levels cuts your risk of injury, according to experts. Lee Boyce, owner of Boyce Training Systems in Toronto, suggests finishing up your workout with some light aerobics—like walking on a treadmill—to let your vitals return to their resting levels.

Performing some stretches post-workout can help reduce soreness the next day, says Jordan Metzl, M.D. And less soreness isn't just more pleasant for you—it also means you're likely to hit the gym again sooner. Win-win!

Food fuels you up before you start sweating, and it also helps your muscles repair themselves after your workout. Ideally, you'll want to take in a combination of carbs and protein (like Greek yogurt with blueberries or a handful of nuts), suggests fitness expert Ben Greenfield.

As comfy as that pair of Lululemon leggings feels, you need to put on some clean clothes ASAP. Sweaty workout gear retains moisture, and wearing it after you're done at the gym could lead to yeast infections, say experts. So hurry up and slip into some fresh garments when you get home.

Yeah, skipping your post-workout shower will probably make you the least popular person in the room. But there's another reason to rinse off after you exercise: Letting perspiration sit on your skin encourages bacterial growth, which may cause rashes, say experts. Now we know why coaches always tell athletes to "hit the showers" after practice.

Sorry, but a vodka-soda doesn't count as a post-workout snack. Drinking alcohol immediately after a workout slows muscle recovery, dehydrates your body, and ups your risk of blood clots, says exercise physiologist Ellen Breeding. It's best to drink water for at least 30 minutes afterward—and then you can hit the bar if you'd like.

Sleep is essential for your body to recover after an intense workout. Why? Because that's when your body really begins to heal and build stronger muscles, says fitness expert and Women's Health advisory board member Rachel Cosgrove. Having trouble snoozing? Find out how to get more sleep.

Original article and pictures take www.womenshealthmag.com site