All athletes, no matter how good, always follow training patterns to avoid injury, pain and stress on the muscles. This usually starts with a warm-up and ends with a cool-down. Both are needed to improve performance, reduce the risk of injury and reduce muscle tension. It also improves flexibility, maintains blood flow, reduces pain and pain, and allows you to take a better posture. If you’re skipping stretches due to lack of time, you can try some of these quick, simple and effective stretches to restore your muscles after all your workouts.
Stretching for muscle recovery after training
To get started, you need to focus more on the muscles used during training.
1. Gentle walk or jogging
Very light jogging or walking is the easiest and perfect way to cool down naturally. You can spot jogging or move around the room at your normal walking pace.
2. Hip flexor stretch at lunge position
- Start with both hands on your left knee and enter the rush position
- Right knee and calf should be on the ground
- Then use your right hand and slowly pull up on your right leg until you feel your hips stretch.
- Hold that position for 20-40 seconds
- Release slowly and repeat your left foot
3. Toe touch
- Stand with your feet together or shoulder-width apart
- Keep your knees straight and do not lock
- Bend your hips, slowly lower your head toward your knees, and keep your back as straight as possible.
- Reach for your toes and relax your neck
- Hold for up to 20-40 seconds
- Slowly stand up and return to the standing position.
4. Standing calf stretch
- Stand near the wall with your legs separated by shoulder width
- Place one foot in front of the other and bend your front knee slightly.
- Keep your back knees straight, your heels on the ground, and lean against the wall.
- Feel the stretch along the calves of your hind legs.
- Hold this stretch for 20-30 seconds.
5. Standing Quad Stretch
- Stand upright with your feet together
- Raise the heel of one foot back and lift that foot toward your hips with your hands
- Keep pulling your legs up until you feel your quadriceps stretch, but no pain
- Hold a few counts of stretches before switching sides
6. Seated hamstring stretch
- Sit with your legs straight forward and your knees and heels together. Then stretch your arms forward toward your toes and feel the stretch from behind your legs.
- If possible, try holding your toes in this position for at least 60 seconds, breathing deeply and slowly.
- Keep your feet straight without buckling your knees.If you keep your feet straight and can’t reach your toes, you can wrap the tip of a towel around your feet.
- As you hold on to this stretch and feel your muscles adjust and begin to relax, you can continue to exhale and begin to deepen. This will gradually increase the flexibility of the hamstring.
7. Seated twist
- Sit on the mat and stretch your legs in front of your body
- Bring your left foot over your right foot, place your left foot on the floor, and bend your left knee
- Twist to the left and use your right arm to gently push your left knee inward
- Hold for 30 seconds
- Untwist and repeat on the other side
8. Triceps stretch
- Stand with your legs apart by the width of your hips and rotate your shoulders back and forth to relieve tension.
- Extend your right arm to the ceiling, bend your elbows and lower your right palm toward the center of your back.
- Raise your left hand and gently pull your right elbow down
- Hold this stretch for 20-30 seconds before switching arms
- Repeat 2-3 times on both sides and try to deepen the stretch with each repetition.
9. Child pose
- Knee on the floor with your toes aligned and your knees hip-width apart.Place your palm on your thigh
- Lower the torso between the knees. With your palms down, extend your arms along your torso.Relax with your shoulders facing the ground
- Hold for 30-40 seconds
- Put your arms back and sit down slowly
Some tips to prevent injuries
- Do not stretch excessively, listen to your body, or stop if you feel pain.
- Maintain the correct posture. Otherwise, you will stretch in the wrong direction, which can be more harmful than good.
- Inhale and exhale through your stretch
- Always start at a slow pace and make it last longer.
If you have an injury or medical condition, stretch under supervision and consult your healthcare provider before starting the program. If you don’t know how to stretch properly, do it under the guidance of a certified trainer. Alternatively, you can check out LIVE sessions by experts. GOQii Play Stretch for muscle recovery.
We hope you find this article on effective stretching for muscle recovery useful.Check out for more fitness articles Healthy reading now!