7 Best Post-Workout Stretches for Relaxation

After a challenging workout, it’s tempting to skip the cooldown and head straight for the shower. But incorporating post-workout stretches into your routine can make a world of difference in how your body feels and recovers. Stretching is good for the re-elastication of dense muscles, increase in flexibility as well as the prevention of skin soreness and breakages. Here in this guide, we will look at the 7 best post-workout stretches that can be used towards the goal of improving relaxation as well as recovery after every practice session.

1. Child’s Pose (Balasana)

Child’s Pose is an easy stretches that mainly work on the back, hip and shoulder areas while also helping to ease the mind. It is best for use after a hectic exercise routine.

How to do it:

• Stand on the floor, with separate knees and join the big toes only.
• The second position is when you move to sitting on your heels and touching your arms’ tips on the floor in front of you.
• In this position, slightly lower your chest onto the floor and place your forehead on the mat.
• The last exercise involves holding the above position for about 30 seconds to one minute breathing in and out.

Benefits:

• Can help to reduce tension in the lower back.
• That will tone the hips, thighs, and shoulders plus stretch out muscles that have been tightened by sitting.
• Encourages the technique of ‘relaxation breathing.’

2. Standing Forward Bend (Uttanasana)

This one is perfect to help to loosen the hamstrings, calves and the lower back muscles. It also helps to increase blood circulation in the head, making you feel more refreshed when you have the idea.

How to do it:

• First of all, you need to stand with your feet shoulder wide apart.
• Bend your waist from your hips, and get down to the ground as much as can be comfortably managed with your hands on the ground or reaching for your ankles.
• Stand with a very mild flex on your knees if this is necessary in order not to exert undue pressure on your hamstrings.
• Take 30 seconds to 1 minute just for the breathing exercises.

Benefits:

• Loosens the whole spinal erector, hamstrings, and calf muscles.
• Diminishes rigidity, especially in the lower back area.
• Useful is in calming the mind and relieving stress.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The Cat-Cow Stretch is a kind of movement exercise commonly used to help unlock the spine and ease tension along the spine and the neck region.

How to do it:

• Start each exercise on your hands and knees, with your wrists parallel to your shoulders, and your knees to your hips.
• Exhale and draw your stomach in as you round your spine, tuck the head in and lift the tail bone up towards the ceiling.
• You exhale when you round your spine simultaneously pulling your chin and tailbone toward your pelvis (Cat Pose).
• Perform this sequence for 1–2 minutes.

Benefits:

• Helps to prepare muscles along the spine for greater flexibility and better body posture.
• Relieves stress in the back as well as the neck area.
• Helps to apply what is said in the breath means in terms of precise, harmonized movement with the breath.

4. Seated Forward Fold (Paschimottanasana)

A familiar stretch performed on a chair, The Seated forward fold focuses on the hamstrings, spine, and the lower back muscles, and is useful for post-training cool down.

How to do it:

• Stand and come into view with your legs touching each other and straight in front of you with both your feet on the floor.
• Clasp your hands behind your head and point your feet forward and backward.
• Bend laterally at your waist, and lean forward to touch your toe without bending your knees.
• Wait for 30 seconds to 1 minute with your breathing properly timed.

Benefits

• It extends the spine and it also stretches the hamstrings.
• Calms the nervous system.
• Improves overall flexibility.

5. Figure Four Stretch

This stretch is a real boon for those of us who have tight hip and glute muscles after doing a lot of jogging or cycling etc.

How to do it:

• Stand leaning against a wall, then slide down in a sitting position with your legs opening wide and your feet touching the ground.
• This position looks like the figure four; take your right ankle and place it across the thigh of your left leg.
• Clasp your left thigh behind and slightly bring it up to touch your chest.
• Press for 30 seconds with the stove top on each side.

Benefits:

• Helps to stretch the muscles of the hip and gluteal region.
• Enhances hip mobility.
• Reduces or gets rid of lower back discomfort.

6. Lying Spinal Twist

This restorative stretch will work well for the spine, while allowing the muscles to relax after an intense workout session.

How to do it:

• Remain flat on the back, parallel to the surface on which the exercise is performed.
• Flex the right knee and pull it up to the left side of the body, floating the upper part of the body, as well.
• Swing your right arm toward the side horizontally and cast your eyes in that direction.
• For example, for the upper body, hold the position for 30 seconds on each side.

Benefits:

• It helps with the spine, chest, and shoulder regions.
• Improves spinal mobility.
• Promotes deep relaxation.

7. Butterfly Stretch (Baddha Konasana)

The Butterfly Stretch is even a relaxing technique in loosening the hips and inner thigh muscles more quietly than another exercise for a cool down.

How to do it:

• You can practice it by sitting on a chair and flexing the soles of your feet and leaning the knees inward.
• Cross your legs and clasp your toes with your hands and make sure you’ve sat straight.
• To me, this is as deep as one can go – simply sit and, being careful not to strain the muscles around the knees, gently press the knees towards the floor.
• Filtration should preferably take between 30 seconds and 1 minute.

Benefits:

• Frees up the hip joints and lengthens the muscles of the inner thighs.
• Minimizes the spasmatic reaction of muscles of the groin.
• Stimulates rest and peace of mind.

Why Stretching After a Workout is Crucial:

Some people are in a constant debate of whether they should stretch after exercising; it has more than just a role in flexibility but is also important in the healing process. Here’s why you shouldn’t skip it:

• Reduces Muscle Soreness: Flexing lets the muscles to get rid of lactic acid, so it is not a surprise that you are not stiff and sore after exercising.
• Improves Flexibility: Warm up raises flexibility and latitude of physical activity and therefore improves the chances of future exercising.
• Promotes Relaxation: Relaxed, deliberate stretches benefit the autonomic nervous system and lower stress.
• Prevents Injuries: These of muscles that has no stiffness and are not tight, they are rarely squeezed and hence do not cause normal strains and tears thus keeping one safe during physical exercises.

Tips for Effective Post-Workout Stretching:

1. Warm Up First: Never stretch cold muscles. You should do stretches after they work out, when the muscles are warm and loose.
2. Breathe Deeply: Take time to gradually inhale and exhale to bring about relaxation and to supply your muscles with oxygen.
3. Hold Stretches: Ideally, it should be done such that each stretch should be brought to a specific point for a minimum of 30 seconds to allow the muscle to undertake the full range of relaxation.
4. Avoid Pain: To the extent of creating tension not pain. If the muscles are strained too far it will cause an injury.

Final Thoughts

By adding these seven stretches in your post workout program, the effectiveness, and recovery process is greatly improved when going through your fitness program. Not only will it make the remainder of your day feel less stressful, but the range of motion of your muscles will increase, muscle tension, and stiffness will decrease, and the chance for success in the following workout will become much greater.

Well there you have it, the next time you complete your workout, spend an additional five minutes and apply the principles of these easy to perform, effective stretches. Your muscles will thank you!