Stretches after exercising for better results and more flexibility

Stretching is an essential part of an exercise routine. It reduces muscular tension and helps us to recover and cool down more quickly. Stretches are part of a training session, so don’t skip them. They help to relieve joint stiffness, improve flexibility and prevent possible injuries.

Whether you have been doing strength-building or high-intensity training (weights, running, swimming…) or more gentle exercise (such as walking) stretching will always make you feel better, because it improves the circulation and oxygenates the body.

Experts recommend stretching after any exercise, because it improves the results and helps you to recover after exercise. However, it is best to avoid these types of exercise before training, because they put stress on the muscles that may weaken the tissues before doing an activity.

Stretches to do after training

We suggest you do a set of stretches that will help you to balance strength-building or high-intensity training to improve your posture, stretch the pectorals, and activate the buttocks and core (abdominal region and lower back) to prevent possible unnecessary problems.

1. Hip flexor

Take a step forward, lower your left knee on the floor and support your weight on your right leg. Put your hands on your waist, with your elbows bent and keep the trunk vertical. Then gently push the hips as forward far as you can. This stretches the psoas (a muscle deep in the hip). Hold the position for 30 seconds before changing sides. 

2. Hip extension

Lie on the floor with your knees bent and your feet on the floor. Separate your arms slightly from the body with the palms facing up. Tighten the abdomen and buttocks at the same time, and lift the hips about 2 centimetres. Then lift the hips higher until they in line with the shoulders and knees. Hold the position for a few seconds, before lowering slowly to the floor, one vertebrae at a time. Repeat 10 times. 

3. Pectoral stretch

Stand next to a wall and bend your left elbow 90 degrees, supporting the palm and forearm. Then lean the thorax (the upper part of the trunk) forward, and feel your chest stretch. Hold this position for 30 seconds and then repeat with the other arm.

4. Lumbar hyperextension

This exercise works on the lower back, strengthening it and protecting it from possible discomfort. Lie face down, stretch your arms out above your head and rest them on the floor, in line with the shoulders. Put the palms of your hands together and lift your thumbs. Then put your shoulder blades (the omoplates) together and lift your arms a few centimetres from the floor (keep the shoulders down, away from the ears). Repeat 10 times.

If you do these exercise in this order two or three times a week, you will correct your posture and improve your performance.

This post is also available in: Italian