Thinking about which muscles you used in your workout can help guide your post-workout stretching process.
Lets say you just ran.
Youd also want to double-check to stretch your big toe and your calves, says Darbouze.
That can lead to tight, overbearing upper traps just pulling our body out of whack, she says.
(A simpletrap stretchto include would be simply bringing your ear to your shoulder.)
But one important thing to remember, says Darbouze, is thatanykind of post-workout stretching is better than nothing.
You dont have to roll around on the ground for 20 minutes, she says.
Even if you do just one thing or spend 2 minutes on it, its something.
As for how long to hold each stretch?
Youll likely feel some discomfort when you stretch, but you should never feel a pinching or sharp pain.
And when you stop stretching, you should stop feeling anything, Darbouze says.
I use the green lightyellow lightred light system with stretching, says Morgan.
Anything 5 or above is your red light to stop and back off.
What you need:Just your body weight, and anexercise matto make the moves a little more comfortable.
Directions:Hold each stretch for 30 seconds to 1 minute.
Engage your core and maintain a flat back.
Rest the hand lightlydont put pressure on your head or neck.
This is starting position.
Slowly rotate your head and shoulder toward your right hand on the floor.
Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling.
Hold for a few seconds.
Return to starting position.
Continue this movement for 30 seconds to 1 minute, and then repeat on the other side.
You should feel this in your right-side pectoral muscles.
As your mobility increases, youll be able to stretch farther and roll your body farther.
Hold for 30 seconds to 1 minute.
Repeat on the other side.
Lunge With Spinal Twist
Start standing with your feet together.
Take a big step forward with your left foot, so that you are in a staggered stance.
Hold for 30 seconds to 1 minute.
Repeat on the other side.
Inchworm
Stand tall with your feet hip-width apart and arms at your sides.
Bend at your waist and place your hands on the floor, bending your knees.
Pause for a second.
Walk your hands back to your feet and stand to return to starting position.
Thats 1 rep. Continue for 30 seconds to 1 minute.
Extend your arms out in front of you and rest your forehead on the floor.
Youll feel this stretch in your shoulders and back, in addition to your hips and glutes.
Gently press your chest and shoulders toward the ground to deepen the stretch.
