The perfect stretching routine with 10 simple stretches to do at home after an HIIT workout.
If you’re in a similar boat — doing intense workouts — you may find this stretching routine helpful. It loosens up the muscles throughout your entire body with only 10 simple stretches. No equipment necessary. <— I love my foam roller and wanted to include a few foam rolling exercises, but I figured I should keep this routine equipment free and do another one with the roller.
If you’re still not clear why you should take time out of your day to stretch (I’m talking to you, people who always skip the stretching portion of group fitness classes), here’s a couple reasons why stretching is beneficial: stretching reduces muscle tension, improves range of movement within the joints and increases circulation of blood. Stretching not only helps your muscles recover faster (so you’ll feel less sore), but it helps to keep you injury-free as well!
10 Stretches To Do After An Intense Workout
Now that you know why you need to be stretching, let me show you the moves:
Kneeling Hip Flexor Stretch (Quads)
Seated Forward Fold (Neck, Back, Hamstrings)
Pretzel Stretch (Glutes & Hips)
Cobra (Abs & Lower Back)
Upper Back Stretch
Standing Quad Stretch
3-Legged Knee Twist
Step 1: Get into your downward dog by first coming into your high plank. Push the hips back, pressing into your heels until you reach your downward dog. Lift one leg high. Look to your belly button.
Step 2: Pull the leg into the body by bending the knee and bracing the core. Do not let the leg touch the floor on the way to the outside elbow. You’ll have the same-side elbow and knee meet first. Keep your hips down and your shoulder blades nicely rounded for stabilisation.
Step 3: Slightly rotate the hips as the knee crosses underneath the body and taps the other elbow. Really squeeze the obliques and find balance in the arms through the triceps. Extend the leg out and return it to the 3-legged downward dog position to begin a second rep.
Lying Incline Bench Bent Over Raise
One new exercise each and every day, 365 days of the year.