Which is worse…the workout or the day after the workout? For me it’s definitely the day after. Ahhhhh whaaaaa, the pain!! I groan from the moment I wake up until the next day when I drag my ass back to the gym. Why do I do this to myself?? Ummmm, because my thighs insist on fighting me with threats of totally going flabby and therefore I’m perpetually sore. At 38 I have come to the conclusion that if I want to be able to get up the next day from a workout I HAVE to do a proper post recovery session. That includes about 10 minutes of foam rolling, 20 minutes of stretching, followed by lots of water and a super dose of protein.
I believe that no matter your fitness level or age, we all need to stretch warmed up muscles, even more so if you are exercising. For me, foam rolling is brutal and pretty much hurts the entire time — while stretching is relaxing and oh so soothing. I can’t wait to get to the stretching…I actually fantasize about it while I’m working out. Now, don’t get me wrong – I’m no Yogi or some super limber chick that can tuck my head between my knees while standing, but shucks I do the best I can.
A couple years ago my darling yoga instructor helped me develop an awesome 20-minute full body stretching routine I can do without her and thankfully so because half of my workouts are done while traveling. No matter what type of workout session I’ve done, I stick pretty close to this total body routine.
[large_title title=”Sun salutations”]
Take big and deep breaths — Repeat 5 times.
[large_title title=”Downward Dog”]
Inhale 3 secs & exhale 3 secs — Repeat breathing 3 times.
[large_title title=”Warrior II Modified”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Forward Lunge”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Shoulder/Chest”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Back Stretch with Legs Crossed”]
Hold and inhale 3 secs & exhale 3 secs – Repeat 3 times on each side.
[large_title title=”Crossed Leg Hug”]
Hold and inhale 3 secs & exhale 3 secs – Repeat 3 times on each side.
[large_title title=”Neck and Arm Circles”]
10 slow rotations left and right for both neck and arms.
[large_title title=”Abductors”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times.
[large_title title=”Body Hug on Back (feet flexed)”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times. Rock side to side for a little back massage.
[large_title title=”Bent Knee Circles”]
5 rotations in both directions.
[large_title title=”Leg Extension Legs Down (feet flexed)”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Leg Extension Legs Up (feet flexed)”]
Hold and inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Tush Stretch”]
Balance and hold — Inhale 3 secs & exhale 3 secs –- Repeat 3 times on each side.
[large_title title=”Bent Over Swing”]
10 slow swings left and right.
I hope you’ll try adding this to your fitness routine!
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