Post-workout static stretches improves your range of motion and elasticity by stretching soft tissues such as muscles and ligaments. It increases fluid flow during the active performance, reduces soreness and reduces injury.
What Is Static Stretching?
Static stretching is done post-workout and includes stretches that you hold in place for some time, without movement. This lets your muscles loosen up while improving flexibility and range of motion.
What Are the Benefits of Static Stretching?
Greater Flexibility and Range of Motion
Less Pain and Stiffness
Having tight or overburdened muscles can cause pain and trouble. The study has shown that static stretching is an efficient way to overcome tight muscles. This, in turn, can also lead to decreased pain, which may help you make your daily tasks more efficiently.
High levels of stress can make your muscles feel stiff and tight. Stretching your strengths can help them relax and, when combined with mindful breathing practices, can also decrease mental tension and anxiety.
Increased Blood Flow
Increasing the flexibility of your muscles can improve your agility, speed, and muscle strength. This may aid you to perform at a higher level when you work out or play a sport.
Post-Workout Static Stretches
Overhead Triceps Stretch
This stretch work on your triceps and shoulder.
- Stand with your feet hip-width aside, and move your shoulders back and down to clear any tension.
- Stretch your right arm up to the roof, then bend your elbow to bring your right palm down to the centre of your back.
- Bring your left hand up to pull your right elbow downwards gently.
- Keep this stretch for 20–30 seconds before changing your arms.
- Repeat on both sides for 2 or 3 times, trying to get a deeper stretch with every repetition.
This stretch benefits to reduce tightness in your chest, abdominals, and shoulders.
- Rest on your abdomen with your hands right under your shoulders, fingers facing ahead, and arms are pulled in tightly next to your chest.
- Press into your palms and press your elbows into your torso as you elevate your head, chest, and shoulders.
- You can raise your torso partway, half, or up.
- Hold your elbows slightly bent.
- You can allow your head to drop back to increase the pose.
- Hold this pose for 30–60 seconds.
- Repeat it 1 or 2 times.
Seated Butterfly Stretch
This stretch work on your inner thighs, hips, and lower back.
- Rest on the floor with your back straight and your core engaged.
- Put the soles of your feet commonly in front of you. Your knees should be bent out to the sides.
- Put your hands on your leg as you pull your heels toward you, let your knees bend and closer to the floor.
- Take a deep breath and weigh for 10 to 30 seconds.
This stretch work on your biceps and the muscles in your chest and shoulders.
- Stand up straight, put your palms behind your back and join your hands at the base of your spine.
- Straighten your arms and turn your hands so your palms are facing down.
- Then, lift your arms as high as possible till you feel a stretch in your biceps and shoulders.
- Keep this stretch for 30–40 seconds.
- Repeat it 2 or 3 times.