Stretching
is important, especially after strenuous exercise. It helps improve blood
circulation, and improves recovery and reduces pain. When you run out of time,
it is important to know what tips are really safe instead of chasing your usual
habit and dangerous injuries. Here are five amazing ways you can try after your
next exercise.
Content
Dog Down
Walk-Outs
Runner's
Lunge In Two Levels
Upper Dog
Down Down Dog
Side Body
Stretch
Sitting
Church
Dog Down Walk-Outs
One of the
best ways to stretch your full body after any type of exercise for a downhill
dog-
without.
Start at the plank position, palms under your shoulders, and push your hips
upwards and upwards. Stretch your legs and feel your heels reach down.
Wipe the
ground away from you and lower your shoulders, creating space for your neck.
Shake your head yes and no to make sure there are no disagreements. Then,
slowly begin to bend one leg, and then the other, alternating each in- and
exhale. Keep your spine straight in every movement and follow your breath, as
you move in sync. Try to get 10-20 steps per leg before getting out of the
area.
Runner's Lunge In Two Levels
This
flexible stretch is amazing for your legs and back, but it also improves hip
mobility, and opens up your chest and shoulders. Place your palms on the mats
under your shoulders, then place your right foot in the middle. Stretch your
left leg behind you, up to the ball of your left foot.
Wipe the
ground away from you and bend your shoulders up and back. Feel the space
between your shoulders stretching. You can use a yoga block if your hands do
not touch easily on the floor. Activate your back leg by pressing on your
quadriceps, and at the same time you will feel the stretch of your right hip, muscle,
and left calf.
Sit here for
three to five long breaths before lowering your left knee to create a deep
stretch. Push your right knee away from you. If you want to take a step
further, bring your right foot slightly to the side, letting your hip open and
stretch even further. Sit here three to five times and exhale before repeating
everything on the other side.
Upper Dog Down Down Dog
Yoga sun
exercises work all over the body, focusing on your spine but stretching,
basically, all the muscles along the way.
Start at the
plank position, activate your spine, and then push the mat away from you. Make
sure you keep your hips straight, do not let them fall or get up. Activate your
quadriceps and feel your feet dug into the ground.From here, inhale and exhale
as you bend your elbows and reach the push point. For your next breath, push
your hips forward and let your torso get into your arms.
As you
exhale, exhale, then lift your hips to get the dog to the ground. This is an
excellent extension of your spine, as you fly on all planes, creating space
between each vertebra.
Side Body Stretch
Like any
other muscle group, those around you need good stretching, too. This exercise
can help you to use the power of your legs to stretch your upper body. Start at
the kneeling position and stretch your left leg to the side. Raise your arms
and hold your right wrist with the palm of your left hand. Take a deep breath
and pull your right arm, as you bend your left leg.
You will
feel stretching all over the right side of your body, from the iliotibial band
(IT), running from the outside of your hip to the outside of your thigh and
knee down to the top of your shinbone bone, to your obliques. and chest. Sit
here for a few full breaths, then head back to the center. Then, repeat on the
other side.
Sitting Church
Twisting is
a powerful healing process because it sends new blood rushing through the body,
bringing oxygen to your cells. The sitting version is usually the most effective,
as it gives you more control, no matter how much your spine may bend.
Start at a
sitting position, with your legs straight in front of you. Bend your right knee
and hold it with your left hand, crossing over your body.
Then, place
your right hand behind your sitting bones. Take a deep breath and turn your
head slightly to the wall behind you. Wipe the floor away from you and use it
as a way to straighten your spine.
With every
breath you take, try to grow taller from your living bones to the top of your
head. With every breath you take, try to dig a little deeper into the twist.
Hold three to five times in length and exhale before repeating everything on
the other side.