Usually after you have had a tough workout you just want to sit down and relax. However, before you call it a day, make sure that you are always giving yourself at least 15 minutes to stretch. There really is no right or wrong time to stretch, but make sure that your muscles are warm so you are not tearing anything. Personally, this fox likes to get flexible and stretch after my workout. It relaxes me and gives me that little extra time in the gym. This is the time where I can really enjoy and reflect on my workout.
Stretching can help improve and maintain your flexibility while giving you long, lean, fabulous muscles. It can prevent injuries and even ease the soreness the next day so you can strut your stuff! In order to make sure that your muscles are well stretched out, you should hold each stretch between 15-30 seconds. If the stretch is hurting, ease up a bit. If there is no tension at all, push your stretch a little harder. Here are the Do’s and the Don’t of some of the most standard stretches for your body.
We’ll start with the head, neck, and shoulders.
1. Neck!
Do: Sit up straight, shoulders back and bring your right ear to your right shoulder and then bring your head back to centre and bring your left ear to your left shoulder.
Don’t: Roll your neck around and is can kink up your neck and make you very stiff
2. Shoulders!
Do: Put your arms out in front of you and clasp your hands together. Round your back and, with your arms still straight out in front, isolate your shoulders until you are feeling a stretch in them.
Don’t: Pull too tight on your shoulders
These can be two very tender places to stretch so make sure that you are doing them correctly. If you are not, you could actually hurt your body rather than do it any good. If you can grab a hold of a chair or a solid place to sit, do so.
Next, we will move down to your core. Your core consists of those washboard abs your working for and that waste line that is perfect for you.
1. Child's Pose
Do: Sit on your knees, toes pointed back, and your buttocks on your ankles. Bring your head down so it is touching the floor. Once you have got comfortable in your spot, put your arms out in front of you while keep your back rounded and neck relaxed. This will stretch out your spine down to your hips.
Don’t: Force your head to the floor. Only put your forehead where it feels comfortable for you.
2. Cobra
Do: Lie on your stomach with your hands beside your shoulders and keep your toes pointed back and your elbows in. Press your hips into the floor while slowly straighten your arms so your back is arched and your chest is off the floor and your eyes are looking at the sky. This stretch is great after your ab workouts!
Don’t: Bring your hips off the floor
3. Spine Rotation
Do: This is a very simple exercise that can be done literally anywhere that will stretch out your back and your abs! Sit up straight and twist your body to one side, hold it and then to the other.
Don’t: Swivel and twist around too fast. Be sure that you are doing this stretch slowly and holding it for the right amount of time.
Yoga positions may be the best way to stretch out your core. These positions are easy on the joints and bones and can dig deep into the places you need to stretch out the most.
Now we are going to stretch out your booty and your legs.
1. Hip/Glute Stretch *FOXY PICK*
Do: This one is a great stretch! Lie on your back and cross your left leg over your right knee so that your ankle is just resting on your knee. Clasp your hands behind you right thigh and carefully life your leg off the ground. Your left leg will also be lifted. You should feel a very deep stretch in your glutes. Switch over to the other side. This stretch is my favourite one to do. It works so well and you almost feel like your whole body is getting a stretch.
Don’t: Lift your neck off the floor because you will strain it.
2. Hamstring Stretch
Do: Lie on your back and life one leg straight up into the air while keeping your other leg bent and the foot planted on the ground. Pull the leg that is in the air towards your body. Switch legs and do it again.
Don’t: Force your leg too close to you. Your muscles will get more flexible as you stretch more.
3. Butterfly Stretch (Inner Thigh)
Do: Sit on your bottom with your feet pushed together. Lean forward until you feel a stretch.
Don’t: Hold onto your toes or your feet. Hold on your ankles so avoid putting stress on them.
4. Quad Stretch
Do: Lie on your right side and use your elbow to balance you. Pull your left leg (which should be the leg on top) back, bend it at the knee and grab it with your left hand. Keep your right leg (bottom leg) straight or bent a little for support. Switch sides.
Don’t: Hold this stretch too long because it does put some strain on your shoulder
Now that you are all stretched out you should feel a little relaxed and ready to take on the world. Keep up the great work, sweet thangs!
Remember!! - breath, don't over do it, and make sure that you are stretching everyday
From one fab fox to another,
Stay fit, stay physical, and stay foxy!
These guys have got the right idea!
*I do not own these pictures or claim too. They are just the cutest things and I couldn't help but share!*
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