- Coach Loredana

Everyone should stretch! 

Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury plus, stretching is even great for stress relief. So after your next workout, take a few minutes to stretch! 

Post-workout stretches, static stretches, also known as maintenance stretches, help to move lactic acid out of your muscles and decrease soreness and return to a more relaxed state. This helps increase flexibility and decrease risk of injury post-workout. Static stretching are held for a period of time, usually between 10-60 seconds depending on ability. 

My top 5 post workout stretches:

  1. Reclined Pigeon 
  • start on your back with your legs bent and the soles of your feet flat on the floor;
  • lift your left leg to bring your left ankle to rest on your right thigh, just above your knee;
  • flex your left foot and wrap your arms around your right thigh, gently pulling it closer to your chest as you press your left knee away from your body; 
  • repeat on the opposite side. 
  1.     Bench Hip Flexor – Quadriceps Stretch
  • stand in front of a bench or chair, facing away from it;
  • take a step away and lift your back leg, laying your back foot on top of the chair or bench;
  • lower yourself down so that your back knee rests on the floor;
  • plant your front foot in front of you so that your knee is at a 90-degree angle;
  • Repeat on the opposite side.
  1. Standing Toe Touch
  • stand with your feet hip-width apart;
  • bend forward at your hips and reach for your toes with both hands (it’s OK if you can’t touch the ground); 
  • go as far as you can until you feel a slight stretch in your hamstrings.
  1. Extended Child’s Pose on Fingertips
  • kneel on the floor;
  • touch your big toes together and sit on your heels, separate your knees about as wide as your hips;
  • bend forward from the hips and walk your hands out as far in front of you as possible; 
  • with the arms extended and palms facing down, come up onto the fingertips as if you have a ball underneath your palms and melt the chest toward the floor. 
  1. Lying Knee Twist 
  • begin lying down on your back with the legs extended straight out;
  • bend the right knee up and cross it over to the left side of the body; 
  • feel the stretch through both the lower back and buttocks;

repeat on opposite side.