Post-Workout Stretching Techniques

As we mentioned in an earlier post, if you aren't seeing the results you're looking for with regular workouts, you should consider stretching both before and after exercising. While we outlined the importance of stretching before exercising in this post, stretching your muscles following a workout is perhaps even more important.

Muscle groups tend to tighten and become tense following a workout. Doing a few stretches can help loosen muscles and while it won't prevent next-day soreness, it can help minimize it.

To help you start, try these stretches following your daily exercise routine:

Active Pigeon: This stretch targets the piriformis muscle, which is located just under the gluteus maximus. Stretching this muscle helps stabilize other muscle groups, specifically the pelvic and knee areas.

• Begin in the push-up position, with your palms aligned directly under your shoulders. Bend your left knee, placing it on the ground near your shoulder. Your left heel should now be by your right hip.

• Bend your elbows, lowering your forearms to the ground. Keep chest lifted to the wall in front of you, while gazing down. Pull your navel towards your spine, while tightening your pelvic muscles.

• Contract the right side of the glutes. Curl your right toes under, pressing the ball of the foot into the floor. Bend the right knee to the floor and release.

• Do five reps, then switch sides and repeat.
  

C-Curve: This stretching technique targets the lower back muscles, located directly behind your abdominal muscles. Stretching this area is ideal after an intense core workout because it balances and protects the abdominal muscles from strain, while strengthening the entire area.

• Sit on the floor with knees bent, placing your feet flat on the floor about 12 inches in front of you. Interlace fingers behind your hamstrings, pointing elbows out to the side.

• Round the back, tightening and pulling the navel toward your spine. Focus on the stomach, with your jaw pulled into your chest. Inhale through the nose.
  

• As you exhale, draw the navel in tighter and lift your left leg while pushing down with your right foot.

• Return to the start position and repeat, doing five reps on each side.

Remember to consult with your physician before beginning any exercise routine.