While dynamic stretches are best before a workout, static stretches are most effective post-workout.
After a tiring workout, you’re dripping sweat and craving your post-workout meal – the stretching mat is the last place you want to be.
Here are 12 static stretches for you to perform after your workout:
1. Hamstring Stretch
- Stand up straight. Place the leg to be stretched just in front of the other one.
- Bend the back knee and then lean forward from the hips.
- Place your hands on the thigh of the bent leg. Lean forward till you can feel a stretch.
2. Quadriceps Stretch
- Stand up straight. Lift one leg off the floor backward.
- Use your hand to hold the ankle, keeping the knee fully flexed.
- Pressing your hips slightly forward stretches the quadriceps and the hip flexors.
3. Lying Quadricep Stretch
- First, lie down on your left side.
- Bend your right knee backward and hold onto the top of your foot with your right hand. Hold for 30 seconds.
- Extend your hips, thrusting them slightly forward to increase the stretch in the front of your thigh. Now release the stretch.
- Turn onto your right side, and stretch your left quad.
4. Seated Groin Stretch
- Sit down on the floor.
- Bend your knees and bring the soles of your feet together. Allow your knees to drop to the sides.
- Without overly bending in the lower back, press your feet together using your hands and pull your heels as close to your body as possible.
5. Low Back Static Stretches
- Lie on the back, with both knees bent. Keep your feet planted on the floor.
- Raise one knee towards the chest holding it there using both hands. Now bring the other knee up towards the chest.
- Hold both knees firmly and bring them down towards the chest. You should feel a gentle stretch in your lower back. Hold for 30 seconds and then release.
6. Abdominal Stretch
- Lay down with your face facing the floor and your hands below your shoulders.
- Point your feet in the downward direction in order to strengthen your spine.
- Push your torso upwards, and try to raise your hips off the floor to a very small extent. Stay there in the same position for a while.
- Now slowly get yourself back to the initial/starting position.
7. Glutes Stretch
- Lying on your back, with your feet flat on the floor, cross your right ankle over your left knee.
- Place both hands behind the back of your left thigh.
- Bring your legs up toward your body.
- Try and create resistance by pressing against your hands. This will intensify the stretch.
- Hold on each side for at least 40 seconds.
8. Posterior Shoulder Stretch
- Cross one arm across the body.
- Place the other arm on the elbow of the outstretched arm.
- Pull the elbow towards the chest, and hold the stretch for ten seconds.
- Release, and repeat the same for the other arm.
9. Front Shoulder Stretch
- Stand near a doorway and lift your arm, holding it straight and parallel to the floor.
- Grab onto the frame of the door and gently lean forward, which will extend your arm behind your shoulder and create a stretch in your chest, upper arm, and anterior deltoid muscles.
- Hold for 30 seconds, then switch and do the other side.
- Repeat three to five times consecutively.
10. Tricep Stretch
- Raise your left arm straight overhead, then bend it so your left hand is on the middle of your upper back. Your biceps and forearm should be touching.
- Reach over with your right hand and grasp your left elbow on the top, so your right palm faces down.
- Pull your left elbow gently toward your right side until you feel a stretch in your left triceps.
- Hold the stretch for 10 seconds and repeat on the other side.
11. Wrist Static Stretches
- Extend your arm in front of you with your palm down.
- Bend your wrist, pointing your hand toward the floor.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
12. Calf Stretch
- Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor.
- Don’t bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg.
- Hold for 30 seconds and switch sides.