Yoga inspired workout recovery stretches. Minimalist stretching routine.

You’re dedicated to a fitness program, going to the gym, climbing hills, lifting big weights, doing boot camps at the park and one day you realize that you never stretch, could stretching help you recover faster? The answer is this is yes!

Post workout stretching helps speed and regulate blood flow to the muscles, which in turns eases the burden on the heart allowing the muscles to recover better.  

Post workout stretching eases soreness, speeds up elimination of lactic acid, extends endorphin release, increases blood flow, helps with posture, eases tension and anxiety, increases flexibility, helps with muscle tone and helps prevent injury.

Exalted Naturals Active Recovery CBD Balm is a post workout favorite  

A minimalist workout recovery  stretching routine, inspired by Yoga but very simple and effective even for those who don’t Namaste. 

Legs on Wall:

A very simple to duplicate pose, I like to hold this one for an extended period of time, especially after deadlifts, Yoga poses after deadlifts? Yes and here is why. The legs on the wall stretch is great for releasing tension in the lower back as well as promoting blood flow, throughout the body. Hold this pose for a while and feel the release.   Based upon my experience it seems to speed up muscle recovery. 

Knee to chest stretch:

The knee to chest stretch is very effective at releasing tension in the lower back, glutes and hamstrings. Lay on your back and draw knee towards chest, start with either leg and repeat. Hold for as long as you want, try to take long deep inhales and exhales as you feel the muscles release, 30 seconds per side is good but once again hold as long as you wish. 

Forward Bend:

The forward bend is a very simple stretch that is also very underrated. It’s great for lengthening the spine after an exerting workout and feels amazing on the hamstrings. Feel the tension and compression melt away from your hamstring muscles and your back.

Runners lunge:

The runners lunge is a great post workout static stretch and it surely does not require you to me a master Yoga, this one is great for the quads and great for lengthening your hip flexors. 

Wheel Pose:

This pose is a common part of yoga practice, and is great for your quads, shoulders, and neck. Opening your chest after crouching in spin classes is an excellent way to bring the balance. Lie on your back with your knees bent and feet flat on the floor near your butt. Clasp your hands under your pelvis, bringing your shoulder blades close together, and lift your hips off the floor. Hold for 30 seconds. If you’d like help elevating your hips, you can slide a block lengthwise underneath your lower back.

Sphinx Pose:

The Sphinx Pose is a great static stretch for your abs. This easy pose is typically performed at the beginning of yoga classes but here, we’ll use it at the end of what we hope will be the first of many post workout stretching sessions. (Although you can do this sequence in any order.) Lie on your stomach with your elbows under your shoulders. Slowly push up, so your forearms are resting on the floor. Hold for 30-60 seconds.

 

 

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