Quick Recovery Stretches
Instead of rushing out of a workout class as soon as it's done, take a few minutes to make the most of your sweat by stretching.
Try these post-workout stretches to loosen your muscles and help you recover faster:
Hamstring stretch. Your hamstring is one of the most notorious muscles for getting tight and tense after exercising. Sit down on the floor and extend your right leg fully while bending the left leg so that the bottom of your foot rests against the right thigh, just above the knee. Take a few deep breaths while reaching further and further for the toes of your extended leg. Stay there for at least 30 seconds before switching sides.
Figure four. This stretch is great for opening your hips! Lay flat on your back and extend both legs upward. Bend the left knee out towards the side and cross your left ankle over your right thigh. Place both hands behind the right thigh and gently pull your leg toward your chest. Breathe here for 30 seconds then switch sides.
Spinal twist. This stretch releases the muscles in the lower back, obliques, hips and glutes. Lay flat on your back and bring your knees into your chest as you inhale, sinking your shoulders into the ground and letting your knees fall to the side. Make sure your opposite shoulder stays down and you can look over it. Inhale and bring your knees back to center, dropping them to the other side while exhaling.
Chest opener. Lift the top of your head to the ceiling as you clasp your hands behind your back. Open your chest and draw your shoulder blades together down your back. Inhale and exhale as you pull your hands away from your back for more intensity. Hold here for 30 seconds.
