Stretch + Mobility + Flexibility

Pre-workout stretches to get those juices flowing.

Warm-Up:

Start with 5-10 minutes of light cardio (e.g. jogging, jumping jacks, stair stepper, etc.) to get your heart rate up and warm up your muscles. May even generate a little sweat.

Mobility + Flexibility + Stretch Training:

Performing the following exercises will help to improve mobility and flexibility in your upper body:

1. Shoulder Circles: Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your shoulders forward for 10-15 reps, then backward for 10-15 reps.

2. Arm Swings: Stand with your feet shoulder-width apart and your arms extended out to your sides. Swing your arms forward and backward in a controlled motion for 10-15 reps.

3. Triceps Stretch: Stand with your feet shoulder-width apart and your right arm extended overhead. Bend your elbow so that your right hand is touching your left shoulder blade. Use your left hand to gently pull your right elbow towards your left shoulder. Hold for 10-15 seconds, then switch sides.

4. Ankle Circles: Sit on the ground with your legs extended in front of you. Circle your ankles clockwise for 12 reps, then counterclockwise for 12 reps.

5. Knee-to-Chest Stretch: Lie on your back with your legs extended. Bring one knee towards your chest and hold it there with both hands for 10-15 seconds. Lower your leg and repeat on the other side.

6. Standing Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping your heel on the ground, and lean forward until you feel a stretch in your calf. Hold for 10-15 seconds, then switch legs.

7. Leg Swings: Stand with your feet shoulder-width apart and hold onto a wall or sturdy object for support. Swing one leg forward and back, then side to side, for 10-15 reps. Repeat on the other leg.

8. Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles, for 10-15 reps. Reverse direction and repeat.

9. High Knees: Stand with your feet hip-width apart and your arms at your sides. Bring one knee up towards your chest while hopping on the other foot. Alternate legs for 20 reps.

10. Butt Kicks: Stand with your feet hip-width apart and your arms at your sides. Bring one heel up towards your glutes while hopping on the other foot. Alternate legs for 20 reps.

11. Walking Lunges: Stand with your feet hip-width apart and your hands on your hips. Take a big step forward with one foot and lower your body until your back knee is just above the ground. Push back up to the starting position and repeat with the other leg for 10-15 reps.

12. Standing Quad Stretch: Stand with your feet hip-width apart and your hands on your hips. Bend one knee and bring your heel towards your glutes. Hold for a few seconds, then switch legs for 10-15 reps.

End the day with some Static Stretching and feel better tomorrow.

Static Stretching is good for post-workout because it helps to improve flexibility and range of motion, reduce muscle soreness and stiffness, and promote relaxation. During exercise, our muscles contract and shorten, which usually make mine feel tight and limit my range of motion. Static stretching involves holding a stretch in a fixed position for a period of time, which helps to lengthen muscles and increase flexibility. Stretching after working out also helps reduce buildup of lactic acid and other wasteful product in the muscles, which contributes to soreness and fatigue. Promoting blood flow and oxygenation to the muscles, static stretching has the possibility to also aid in recovery and improve relaxation. At the end of the day, incorporating static stretching into your post-workout routine will help to benefit your overall flexibility, reduce muscle soreness and stiffness, and aid in recovery. We all could use recovery after a grueling workout!!

Cool-Down:

Finish your workout with 15-20 minutes of static stretching to help your muscles recover and prevent injury. Hold each stretch for 25-30 seconds and breathe deeply with at least 2-3 sets of each stretch.

1. Hamstring Stretch: Sit on the ground with your legs extended in front of you. Reach forward and grab your toes, keeping your back straight. Hold for 25-30 seconds.

2. Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping your heel on the ground, and lean forward until you feel a stretch in your calf. Hold for 25-30 seconds, then switch legs.

3. Shoulder Stretch: Stand with your feet hip-width apart and your arms at your sides. Bring one arm across your chest and hold it there with the other arm. Hold for 25-30 seconds, then switch arms.

4. Quad stretch: Stand upright and bend your left knee, bringing your heel towards your buttocks. Hold your left ankle with your left hand and keep your left knee pointed towards the ground. Hold the stretch for 25-30 seconds and repeat on the other side.

5. Chest stretch: Stand facing a wall and place your right hand on the wall with your arm extended. Slowly turn your body to the left, keeping your right hand in place, until you feel a stretch in your chest. Hold the stretch for 25-30 seconds and repeat on the other side.