For many people exercising simply means running at high speed suddenly or jumping on the treadmill and increasing the speed to high levels within first few seconds. Similarly, once they are done with exercising, they simply pack their bags and leave or rush back to home.Unfortunately, this is not a holistic way of doing physical activities. If you want to benefit from exercises regularly, it is important that you set aside few minutes for warming up and cooling down.
While warm up prepares your body for strenuous exercises that are to be followed, cool down stretches improve flexibility and reduce the risk of injuries. In this article, we will mention some stretching exercises so that it is easier for you to understand what to do after you are done with lifting weights or running on the treadmill.
Ways To Stretch After Exercising
Hamstring Stretch
Hamstring refers to the muscles that are located on back of the upper leg. For stretching these muscles, first lie down on the floor (preferably near a door).
Now move the right leg in an upward direction. Use the wall for supporting your left heel and keep the left knee in a slightly bent position. Next, try to move your right leg in a 90 degree position. Hold on for few seconds and try the same position with the other leg.
Hip Flexor Stretch
Hip flexors are found on the thighs, below the hipbones. For doing this stretching exercise, you should kneel on your left knee, while keeping the right leg in front of you.
Place your hands on respective sides for maintaining the stability. Once you are comfortable, move forward and try to shift the body weight to the right leg. Hold on the position for at least 30 seconds. Thereafter, exercise by alternating between right and left legs.
Calf Stretch
For doing calf stretch, you need to stand near an equipment or a wall. Now stand in a way so that the right leg is placed behind the left leg. Now, move your left leg in a forward position, while keeping the right leg straight.
Ensure that your back does not move while doing this exercise. Try to maintain the position for some seconds. Repeat the procedure with the other leg and thereafter, take rest.
Knee to Chest Stretch
This stretch targets muscles of the lower back. While this is an effective exercise, it is important to avoid this if you are suffering from osteoporosis.
Start this exercise by lying on your back. Next, move up the left knee near your chest (as much as possible). Keep the other leg straight. Like previous exercises, you need to hold this position for some seconds, before moving on to the other knee.
Shoulder Stretch
Doing shoulder stretch regularly is important as it will keep your upper body flexible. Start by moving your right arm in such a way so that it touches the left shoulders (but it should be across the body).
Use your left hand for supporting the right arm. After holding on the position for few seconds, repeat the exercise with your other hand.
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