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Fitness Health & Lifestyle  

Our first Blog Entry- Stretching after a workout

June  19, 2017

Ladies Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation. Stretching will help your muscles to recover faster from a tough workout.


My top 5 stretches to perform post workout are:

Relieve and relax tight muscles with these five soothing stretches.


1. Calves-Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf. Hold 30 seconds


 2.Hamstrings-Stand with the leg to be stretched just in front of the other one. Bend the back knee and lean forwards from the hips. Place your hands on the bent leg's thigh, to balance yourself. If you can't feel a stretch, lean further forwards or tilt your pelvis forwards


3.Hip Flexors -Kneeling Hip Flexor Stretch. Drive your hip forward and your knee into the ground.


4. Abs-Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Then slowly bend one arm and rotate that shoulder towards the ground.


4. Glutes-Lie on your back and bend one hip and knee 90-degrees. Leave the other leg extended on the floor. Hold your bent leg and extend at your knee, moving your lower leg straight into the air until a stretch is felt in the back of the upper leg. Hold for 30 seconds.


5.Quadriceps Stretch.

This can be performed in either standing, or laying on your front. Pull the foot of the injured leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, tilt your hips backwards. Hold for 20-30 seconds and repeat 3 times




Sources:www.sportsinjuryclinic.net