The Best Stretches for Any Exercise Routine
Many people are afraid to begin home workouts because they’re unsure how to stretch. Most people know that proper stretching prevents injury and speeds recovery times, but they don’t know which stretches to do or how many.
We’re here to help! Here’s how to develop a good pre-and-post-exercise stretching routine. These work whether you’re running, doing aerobics, rowing, swimming, or taking on any other routine.
Pre-Workout
The goal of a pre-workout stretch routine is to limber up most areas of your body before you begin. Simple neck stretches and arm circles can be a good warm-up, and you can aim for ten of each of those.
Then, add these stretches. Do ten of each.
Shoulder and Chest Openers
- Stand with your feet shoulder-width apart.
- Lace your fingers behind your back.
- Straighten your arms.
- Squeeze your shoulder blades together.
- Lift your arms slightly.
- Hold for 15 to 30 seconds.
Side Stretches
- Stand with your feet hip-width apart.
- Reach one arm overhead and lean to the opposite side, keeping your hips stable.
- Hold for 15 to 30 seconds, then switch to the other side.
Standing Forward Bends
- Stand with your feet hip-width apart.
- Hinge at your hips and bend forward.
- Reach towards your toes or shins.
- Keep your knees slightly bent if necessary—you want to avoid strain.
- Hold for 15 to 30 seconds.
Hip Flexor Stretches
- Kneel on one knee with the other foot in front, forming a 90-degree angle.
- Keep your back straight and gently push your hips forward.
- Hold for 15 to 30 seconds.
- Repeat on the other side.
Quadriceps Stretches
- Stand with your feet hip-width apart.
- Bend one knee and bring your heel towards your buttocks, holding your ankle with your hand.
- Keep your knees close together.
- Stand tall to feel a stretch in the front of your thigh.
- Hold for 15 to 30 seconds.
Calf Stretches
- Stand facing a wall with your hands on it at shoulder height.
- Step one foot back and press the heel into the ground.
- Keep your back leg straight and your front knee slightly bent.
- Hold for 15 to 30 seconds.
Remember to stretch slowly, breathing your way through each stretch.
Post Workout
After your workout, you aim to cool down and move lactic acid out of your system. You want to hold gentle poses with slow movements. Cobra stretches, cat stretches, and butterfly stretches can all give you a little bit of relief from morning soreness.
Supplemental Stretching
Sometimes, you just can’t stretch all your muscle groups alone or stretch them deeply enough to get the desired results. That’s where stretch therapy comes in.
Adding stretch therapy to your wellness regimen can help you recover faster, gain more flexibility, and gain more energy for your workouts. Our therapists take you through deep, guided stretches you couldn’t achieve alone.
Try it once a week, and enjoy the incredible results!
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
