10 Stretches That Get You Shredded

10 Stretches That Get You Shredded

1 secret to fat loss that trainers don't want you to know.

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Hey guys, it's johhny here from insanehomefatloss and today I'm going to teach you how to stretch for ridiculous muscle growth. This is one stretching method that you can use after every workout to maximize muscle growth and make sure your muscles stay lean and ripped.

Video Breakdown

0:24 I am going to give you 10 stretches that you should implement into your workout on a day to day basis. I am going to briefly show you the stretches and explain the benefits of each stretch, but I want to make sure that when you do this routine... you hold each stretch for 10-15 seconds.

0:40 #1 Hang your hams is the first stretch you are going to do and it stretches your hamstrings. So keep your back flat, bend over at the hips and let your torso hang while you are getting a nice deep stretch on your hamstrings.

1:15 #2 The 3 way V-stretch. So you want to spread your legs out as wide as your can, but you want to be comfortable and avoid pulling anything by over-spreading them. Keep your back flat and bend forward at the hips. You should feel this stretch throughout your legs, especially in the groin area. Next, you want to lean to the left and with your right arm, grab your left calf. Lastly, you want to do the right side.

2:32 #3 Hip flexor stretch. It is often overlooked, but you definitely want to warm those up before any type of workout to avoid energy. Start out with your right knee on the floor and left leg forward. With this stretch you want to make sure you knee doesn't pass your toes. Drive the hip through (watch video) and switch legs.

3:33 #4 The groin stretch. So what you are going to do is keep your back flat, stick your butt out and squat down. When you are a point you feel comfortable and feel the stretch, put your hands together and use your elbows to push the knees out.

**The groin stretch is great for football and basketball players.

3:48 Pigeon stretch: Have one leg in front and one leg back as you lean forward. Switch legs and complete the same stretch.

4:32 Forward fold: Place feet straight out and together. Lean forward and focus pushing your stomach to your thighs.

5:28 Butterfly stretch: Place feet together and pull it close to the body. Then slowly lean forward placing your head towards your toes.

6:36 Child's pose: Lean towards the left, right and also lean towards the center for a complete back stretch.

7:08 Cobra pose: Place your self in push up position, and push up while keeping your lower body flat on the ground.

Alternate between the Child's Pose and the Cobra.

**Upper Body stretches

7:56 Hands behind the head: Pull the elbow towards the other side of the body for full stretch. Complete for both sides.

8:31 One arm over the front: Try placing the arm higher near the neck then at the lower chest area. This will allow you to get a complete overall stretch for the lat and shoulder. Do with both arms for the complete stretch.

9:08 Lat stretch: Grab on to a stable desk and lean forward with head between your arms while in a bent over standing position.

10:54 Chest and bicep stretch: Stand up with palm flat on the wall beside you. Lean your body forward for a full stretch. Complete for both sides.

12:00 Hamstring Stretch: Place both hands above you palms on the wall. Have one foot forward and one foot back. Lean forward as you stretch the leg behind you.

12:49 Hip flexor lunge: Go into a crescent lunge, and please the leg behind you further back for a hip flexor stretch.

14:32 Spinal twist: Lay on your back in an arms and legs out X position. Lift one leg over the other while keeping the upper body flat on the ground. Repeat this with both legs.

16:01 Leg over head stretch: Lay on your back, and while keeping your legs together lift and try to stretch the legs behind the head.

I hope these stretches serve you well.

And if you want 3 more tips for growing muscle FAST, check out this video now.

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I had the toughest time building muscle when I first started. But everything turned around for me once I discovered a special style of workouts called After Training. With Afterburn Training, I was finally able to build the ripped muscle and get the six pack abs I've always dreamed of having.

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Train Hard,

-Jonny

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10 Post-Workout Stretches Everyone Should Do

10 Post-Workout Stretches Everyone Should Do

Despite our habits, we aren't doing our bodies any favors by skipping a post-workout stretching session.

There's skepticism within the medical field regarding whether or not stretching prevents injury, but it's generally agreed upon the practice is part of a bigger wellness picture that can help keep your body healthy.

According to the staff at Camelback Sports Therapy in Phoenix, Arizona, stretching increases flexibility, which helps prevent injury during and after physical activity. It also maintains and increases joint mobility and range of motion over time.

It's important to treat stretching as a gentle routine to counterbalance the high-impact or high-intensity of workouts. Camelback Sports Therapy has a full-body stretching routine it recommends to patients to help ease pain or tightness and recovery from any type of activity.

Note: Hold each stretch for 30 seconds and repeat two to three times on each side.

Original article and pictures take www.active.com site

10 pill-free ways to manage pain

10 pill-free ways to manage pain

Pushing your limits in the gym leads to solid gains, but it can sometimes, unfortunately, lead to pain due to pulls, strains, and other injuries. When you feel any type of pain in your muscles, tendons, or ligaments, it’s time to put down the weights and heal your body. This doesn’t mean popping a pill and calling it good. Instead, try some of these alternative ways to manage acute and chronic pain. Why go sans pills? Adam Graves, N.D., LA.c. and founder of Colorado Natural Medicine, says that pills like Advil can help with inflammation in the short-term, but they don’t help muscles heal and recover in the long-term—and that's the end goal when it comes to keeping the body healthy and free of aches and pains.

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10 minute Post WorkOut Yoga Stretch #1

10 minute Post WorkOut Yoga Stretch #1

a simple quick stretch post-workout total body stretch

follow-up video #2: https://youtu.be/DZqjVGax-P8

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10 Minute Post Workout Stretch

10 Minute Post Workout Stretch

Post workout yoga flow.

Original article and pictures take s.ytimg.com site

10 Dynamic Stretches You Can Do Before Your Workout

10 Dynamic Stretches You Can Do Before Your Workout

Hi There! I’m Tracy from StayFitMom.com. It’s great to meet you and such a treat to be hanging out with all of you at Maybe I Will! Thanks so much for having me, Andie! Over at Stay Fit Mom we post new workouts every Wednesday that you can do right in your front yard while your kids play! We also share our favorite healthy recipes, talk mom life, and feature amazing women who are living healthy lifestyles amongst the chaos of motherhood! Head on over to StayFitMom.com for a quick workout you can get in today!

I love that in 2015 exercise is more accessible than ever before. Not only are there more options for gyms, but there are plenty of resources available to you right here on the internet! You can get a great workout from your home using little to no equipment! Today we are going to go over 10 dynamic stretches you can do before your workouts. These stretches are sure to get your muscles activated and your blood flowing! A good warm up, paired with dynamic stretches, can drastically reduce your risk for injury!

Let’s dive into these dynamic stretches! Unlike static stretches, that you do AFTER your workouts (where you hold a position for 30 seconds to two minutes), dynamic stretches you want to do BEFORE your workout and you won’t be holding each position long. Be sure to check out the video demonstration below for further instruction and to see each dynamic stretch in action.

1. Butt Kickers: Similar to a jog, but you’re going to touch the heel of your foot to your butt! Be sure to alternate feet and complete butt kickers for at least 10 meters.

   

2. High Knees: Also similar to a jog, but you want to raise your knee as high as you can. Alternate knees and complete high knees for at least 10 meters.

   

3. Knee Hugs: Pull your knee to your chest as high as you can and hold for about 3 seconds. Switch knees and repeat for at least 10 meters.

   

4. Toe Tucks: Stretch out your quad by bending your leg and pulling your toe to your butt. Hold for about 3 seconds, switch legs, and repeat for at least 10 meters.

   

5. Side Lunge: Step your leg out to the side into a lunge position. Go down as far as your able while keeping the heel of your foot on the ground. Switch legs and repeat for at least 10 meters.

   

6. Bear Crawl: With a slight bend in your legs and hands on the ground, crawl on all fours for at least 10 meters.

7. 

8. Downward Dog: Yes, the yoga stretch, BUT you’ll only hold for 3-5 seconds. Try your best to keep your hips up and your heels on the ground. Switch back and forth between Down Dog and Cobra (see next).

   

9. Cobra: Yes, the yoga stretch, BUT you’ll only hold for 3-5 seconds. Keeping your hands on the floor, arch your back, and look up, giving your abs a great stretch.

   

10. Toe Touches: Raise your left leg high in the air, touch your left leg with your right hand. Alternate opposite hand with opposite foot. Repeat for at least 10 meters.

    

11. Baby Squat Jumps: Sit in a low squat position. Your hip crease should be below your knee crease. Jump while remaining in the squat position (heel toe, heel toe). Repeat for at least 10 meters.

    

We hope these dynamic stretches get your blood flowing, activate the muscles you’ll be using in your workout, and help get your heart rate up!

Thanks so much for having me, Andie! This was a blast!

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If you liked this post you might also like our 7 Day At Home Full Body Workout Plan.

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10 Amazing Stretches That Feel SO Good

10 Amazing Stretches That Feel SO Good

Alice Mongkongllite / BuzzFeed

Everyone could use a nice, satisfying stretch every now and then. Here are 10 that will make you feel fantastic.

BuzzFeed Life spoke with personal trainer Mary Jane Detroyer, M.S., R.D., C.D.N., who recommended these 10 easy stretches. She says they'll help reduce muscle soreness, lower your stress, and minimize your risk of injury, while improving athletic function and performance. Pretty great.

The best part: You can do these stretches anytime you need to, and pretty much anywhere. Just make sure that you ease into them slowly if you haven't already warmed up, so you don't hurt yourself. Also if any of this is painful, you either shouldn't stretch as deeply or you should stop doing the stretch altogether. Feeling stiff is normal, and some people will be more flexible than others. But you want this to feel good, not bad.

1. If you want to give your abs a stretch:

You should feel this one in both your upper and lower abdominals. This feels great after doing sit-ups or planks.

Here's how to do it:

1. Lie down and roll over onto your stomach with your forehead down on the ground.

2. Bring your hands by your chest and your elbows by your ribs.

3. Push your hips into the floor and slowly raise your head and your chest up away from the floor towards the ceiling.

4. Hold for 15-30 seconds.

Lauren Zaser / BuzzFeed Life

2. If you want to stretch those hip flexors:

You should feel this stretch on the front of your leg, up high where it meets your pelvic bone. This one will feel especially great if you sit at your desk all day.

Here's how to do it:

1. Standing, raise both hands straight up in the air in line with your shoulders.

2. Take one foot and step back into a slight lunge, making sure your back heel is lifted up off the ground.

3. Lean up and back until you feel the stretch.

4. Try to hold the position for up to 15 seconds.

5. Release and repeat with opposite leg.

Don't

• Lean back further than you can maintain balance or hold the position comfortably. This could lead to you possibly hurting yourself.

Lauren Zaser / BuzzFeed Life

3. If you want to stretch your lower back:

You should feel this stretch in your lower back, especially by your tail bone. This stretch will feel great after doing squats, supermans, or deadlifts.

Here's how to do it:

1. Lie on your back and bring both knees into your chest.

2. Grab both knees and pull them towards your head, lifting your hips and your lower back up off the ground.

3. Hold for 15-30 seconds.

Here's how to take it deeper:

Depending on your flexibility, you can grab behind both knees to deepen the stretch.

Lauren Zaser / BuzzFeed Life

4. If you want to stretch your upper back:

You should feel this stretch in your upper back, and especially in between your shoulder blades.

Here's how to do it:

1. Get down on to your hands and knees.

2. Make sure your hip joints are over your knee joints and your shoulder joints are over your wrists.

3. Roll through your spine from your tailbone up through to your head, arching your back like an "angry cat".

4. Hold for 15 seconds.

5. Then flatten your back returning to a neutral position.

6. Repeat.

Lauren Zaser / BuzzFeed Life

5. If you want to stretch out your biceps:

You should feel this stretch in your upper arms, between your inner elbow and your shoulder. This'll feel great after curls, and other moves that target the area.

Here's how to do it:

1. Standing tall, bring both hands behind your back and clasp your fingers together.

2. Pull your shoulders down, and reach your hands up towards the ceiling behind you.

3. Lift your clasped hands away from your back and up until you feel the stretch.

4. Hold for 15-30 seconds.

5. Release and repeat.

Don't:

• Move your shoulders up with your arms.

• Turn your elbows out as you lift your arms.

Lauren Zaser / BuzzFeed Life

6. If you want to stretch out your triceps:

You should feel this stretch on the back of your arm in between your elbow and your shoulder. Excellent after doing dips, pushups, bench presses, and other moves that work your triceps.

Here's how to do it:

1. Stand and reach one arm straight up to the ceiling.

2. Keep both shoulder blades down.

3. Bend your hand down toward your shoulder blades so it's touching your upper back.

4. Put your opposite hand on your bent elbow and pull it backwards until you feel the stretch.

5. Hold for 15-30 seconds.

6. Release and repeat with your opposite arm.

Lauren Zaser / BuzzFeed Life

7. If you want to stretch your glutes:

You should feel this stretch in your butt and lower back. This feels great after doing squats, kettlebell swings, and leg lifts.

Here's how to do it:

1. Lie down and bend one of your legs, so that your foot is on the floor.

2. Take your opposite leg and cross that ankle over the knee of the leg that's bent.

3. Grab the back of your bent leg and pull it towards your chest until you feel the stretch.

4. Hold for 15-30 seconds.

5. Release and repeat with the opposite leg.

Lauren Zaser / BuzzFeed Life

8. If you want to get your groin and inner thighs:

You should feel this stretch in your groin (obviously) and at the top of your inner legs. This feels great after doing side lunges, clamshells, and squats.

Here's how to do it:

1. Sit down and extend legs into a 'V'.

2. Make sure you're sitting up tall and your back is straight.

3. Slowly reach forward bringing your chest to the floor until you feel the stretch.

4. Keep your back straight and shoulder blades down.

5. Hold for 15-30 seconds.

6. Release and repeat.

Here's how to take it deeper:

Spread your legs farther apart in the 'V' if you can't feel the stretch in your inner thigh. That just means you're flexible.

Lauren Zaser / BuzzFeed Life

9. If you want to stretch your hamstrings:

You should feel this stretch in the muscles down the back of your legs, both above and below the knee. This feels great after going on a run or doing deadlifts, leg presses, and lying leg curls.

Here's how to do it:

1. Lie on your back and lift one leg up in the air.

2. Wrap both hands around the back of that leg and slowly pull it towards your head until you feel the stretch. Keep your knee locked.

3. Hold for 15-30 seconds.

4. Release and repeat with the opposite leg.

Another thing:

• Make sure the leg you're not stretching is extended straight on the ground with your foot pointing up towards the ceiling.

Lauren Zaser / BuzzFeed Life

10. If you want to stretch your quads:

You should feel the stretch in the muscles in the front of your legs from your hips to your knees. This feels great after doing a stair workout or leg presses and lunges.

Here's how to do it:

1. Stand tall with your feet no wider than hip-width apart.

2. Reach down and grab your ankle.

3. Balance on one leg, bringing the opposite leg (the leg of the ankle you're holding) back and up.

4. Pull your heel towards your butt.

5. Hold for 15-30 seconds.

5. Release and repeat with the opposite leg.

Another thing:

• Hold onto a stable surface for balance, if needed.

Lauren Zaser / BuzzFeed Life

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