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Whether you are into strength training or cardio, taking a few moments to stretch after workout builds muscles, improves flexibility and prevents injuries. So, no matter how pressed for time you are, make sure that you do these stretches after your workout, recommends Sagar Pednekar, fitness expert Gold’s Gym India.
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After biking: After An hour of cycling on an indoor cycle or spinning can make your leg muscles tired and lead to tight hips. You can cool your muscles out with a basic hamstring stretch like the butterfly stretch. Sit on the floor, bend your knees and place the soles of your feet together. Try to bring your feet inward and hold for 30 seconds.
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After a run: To relieve the overworked leg muscles after a long run, the wide legged forward bend stretch will help you feel better. Stand with four feet about three to four feet apart. Interlock your hands behind you and bend forward. You will feel the stretch in your hamstrings. Hold for 30 seconds and repeat 3-4 times.
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After circuit training: You have squatted, lifted and planked your way to a sweaty routine. Show your body some love by doing the tip over tuck stretch. Stand with your feet hip width apart and clasp your hand behind. Bend forward and move your arms away from your body. Hold for 15-20 seconds and release.
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After Zumba: After a strenuous Zumba session, a cool down stretch like the seated straddle will allow your body to easily transition into a relaxed state. Stretch your legs wide and then bend forward at your hips. Hold for 20 to 30 seconds. If you are flexible enough, try to rest your chin or forehead on the floor.
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After kickboxing: Stretching will aid in the muscle recovery after a tough kick boxing session. To do the seated calf stretch, sit comfortably on the floor and keep your spine erect. Stretch your left leg out and fold your right leg. Try and reach your right toes with your hands. Hold for 20 to 30 seconds and repeat on the other side.
