Post-workout stretches to do at home

Health and Fitness

If you want to improve your flexibility there's no better workout than Lagree Fitness! However, if you have challenged yourself you should feel DOMS (delayed onset muscle soreness the next day. Try these stretches at home to loosen up before your next class.

Gluteal Stretch: Lying Glute Stretch

Lying Glute Stretch

The Lying Glute Stretch not only feels great, it reduces the likelihood of lower back pain tight glutes can cause. Plus it is done lying down so you can really relax!

How:

A. Lie face-up on the floor with your knees and hips bent. Cross your right leg over your left so your right ankle sits across your left thigh.
B. Grab underneath your left knee with both hands and draw your lower body towards the middle of your chest until you feel a comfortable stretch.
C. Hold this stretch for 30 seconds and then change legs. Do this three times each side and up to three times a day after your workout.

Hip Flexor Stretch: Kneeling Hip Flexor Stretch

Hip Flexor Stretch

The Kneeling Hip Flexor Stretch loosens the muscles at the top of your thigh, decreasing stress on your lower back and increasing the range of motion of your hips.

How:
A. Kneel down on your right knee, with your left foot on the floor and both knees bent to 90 degrees.
B. Lean forward, keeping the left knee behind your toes on the left foot. Feel the stretch at the front of the right leg up towards the groin.
C. For a more intense stretch, raise the right arm in the air towards the ceiling.
D. Hold this stretch for 30 seconds and then change legs. Do this three times each side and up to three times a day after your workout.

Groin Stretch: Butterfly Stretch

Butterfly Stretch

Standing Inner Thighs on the Megaformer almost guarantees a morning-after burn! Try Butterfly Stretch at home to ease the tension.

How:
A: Sitting on the floor, bring your feet together and drop your knees out to the side to create a diamond between the legs, feet and groin area.
B: Grab your ankles with your hands and rest your elbows on your knees. Gradually and gently use your elbows to push your knees closer towards the floor until you feel a stretch in your inner thighs. Avoid bouncing.
C: For a greater stretch (assuming you have some flexibility in your lower and middle back), suck your belly in and lean forward with your chest (not your head) aiming to get your chest towards your feet. Only do this option if your back remains straight, otherwise just sit upright with a straight back.
D: Exhale deep into the stretch and hold for at least 10-20 seconds.

Lower and Middle Back Stretch: Lying Twist

Lying Twist

Tightness in the lower and middle back after a tough ab workout is common. Lying Twist is a great back stretch you can do at home...even in front of the TV!

How:
A: Lie on your back with your arms reaching out to the sides like a cross.
B: Keeping your shoulders and upper back on the floor, take one leg across the body, twisting through the middle and lower back (you might also feel a nice chest stretch at the same time).
C: Aim for the crossing leg to touch the ground, either with knee bent or leg straight to get a nice stretch across the side of your leg (AKA iliotibial band or ITB)
D: Turn your head in the opposite direction to your outstretched leg.
E: Exhale deep into the stretch and hold for at least 10-20 seconds before changing sides.

Chest Stretch: Shoulder Stretch

Shoulder Stretch

Tightness and shortness of the muscles in the chest can lead to weakness in your upper back and shoulders. Try Chest Opener after class to stay balanced and retain good posture - it's also a great one to do at the office.

How:
A: Stand up tall and lift your shoulders up, back and down to relax the back and shoulder blades.
B: Reach both arms behind you until you can grasp them together into a fist.
C: Gently reach your arms further down behind your butt and stick out your chest (making sure you shoulders stay down away from your ears).
D: Exhale deep into the stretch and hold for at least 10-20 seconds.

For more stretches to do straight after class at LaFit Studio visit this post.

Stay loose,

Jacinta


Post By

Jacinta Hanrahan

Jacinta is a Certified Lagree Fitness Instructor and Group Exercise Leader. Jacinta is also a qualified masseuse and runs her own massage business, Relaxed in Strength. If you're feeling tight after class and stretching just won't cut it, be sure to grab one of her cards from reception!

You can join Jacinta at LaFit Studio on Wednesdays, Thursdays and Saturdays.

 

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Category: Health and Fitness