Tuesday, May 1, 2018

Total Body Stretch Sesh

You all know with my leg issues since February, I have had to make stretching a real priority over just half-assing it like I have basically all of my life.  This post workout stretch session has suggestions that you may want to consider to help speed your recovery, reduce soreness and keep those muscles limber.

As always, I am not a medical professional.  Please consult with your doctor before adding this or any new exercise or stretching moves into your routine.

All of the following stretches are to be performed post workout once muscles have been properly warmed up.  Never stretch without warming up and getting blood flowing to the muscles.

Touch Your Toes-  There's a reason they had you do this after gym class.  With your feet shoulder width apart, bend forward and reach toward your toes until you feel a slight stretch, not pain.  Hold for no longer than 30 seconds.

Oblique Side Stretch-  In a standing position with feet hip width apart extend your arms in the air over your head.  Bend to the right until you feel a slight stretch in your obliques and hold the stretch for 10-30 seconds.  Come back to starting position and repeat on the left side.

Cross Arm Shoulder Stretch-  Extend your arm across your chest with your opposite hand at your elbow. Relax your muscles as you stretch.  After 30 seconds (max) repeat with the other arm.

Wall Arm Stretch-  Find an open wall or door frame.  Place your right hand on the wall/frame and bend your elbow at a right angle and tucked in toward your waist.  Keeping your arm still and your elbow tucked in, slowly turn your body away from the wall/door feeling a stretch at the front of your shoulder as you twist. Hold for 15-30 seconds and repeat on the other side.

Inner Thigh Stretch- Take a wide step out with your left foot, bending your right knee to lower yourself slightly. Bend forward slightly from the hips with your back straight, and push your butt back. This will stretch the right inner thigh. Hold this position for 10-20 seconds.  Go back to starting position then repeat on the opposite leg.

Glute Stretch-  Laying flat on a mat, raise your right leg toward your shoulder and clasp your hands under the knee to hold the stretch for 30 seconds.

Butterfly Stretch-  Sit up straight with your knees bent.  Bring the soles of your feet together, gently opening the knees out to sides.  Grasp your feet and ankles and slightly lean forward, keeping your back straight.  Hold for 30 seconds.

Lumbar Rotation Stretch- Sit on the floor with your legs stretched out in front of you.  Bend one knee, keeping the other one extended.  Cross your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip area.  Hold for 20 to 30 seconds, then repeat on the other leg.

Shin Stretch-  Kneel on a mat with the tops of your feet flat on the floor and your butt over your heels.  Do not overstretch as these muscles are delicate.  Hold for 15 to 20 seconds.  If you prefer seated,  drop your knee toward the ground so your toes are pointed behind you like the standing stretch.  Gently pull forward while the toe is planted on the ground.
Hold for 15 to 20 seconds. Repeat for each foot and do several times per day.

IT Band Stretch-  Stand with your feet together.  Cross your left ankle over your right ankle.  Bend your knees slightly as you hinge forward toward your feet.  Reach toward the ground going only as far as is comfortable for you.  Hold for 20-30 seconds then repeat with the opposite leg.

Hip Flexor Stretch-  Get down on a mat on one knee, and bend both knees to 90 degrees. Your bottom knee should be directly under your hip, and your top knee should be directly over your ankle. Keep your back straight for the maximum benefit. Squeeze your glute on the upright bent leg and lean forward slightly. No more than two inches forward and hold for 30 seconds.  Switch legs and repeat.

Gastroc Stretch- Stand about two feet away from a wall. Place the ball of your left foot against the wall while your heel remains on the ground. Slowly lean into the wall while keeping your knee straight.  When you feel a slight stretch, hold the position for no longer than 30 seconds.  Repeat with other side.

Soleus Stretch-  Stand facing a wall with your feet 6-12 inches away. Place your hands on the wall at shoulder height. Take a big step back with one leg. Bend the front knee. Then slowly bend your back knee, and reach your heel toward the ground. Hold for 10-20 seconds and repeat on the other leg.

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  1. This is a great list. I always forget one body part or another and this looks like a pretty comprehensive list. Thanks for sharing.

  2. Great stretches. Stretching is my favorite part of the workout because it calms me down and makes me focus.


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