Bonus
Cool-Down Stretches
Stretching after a workout will improve recovery and prevent uncomfortable stiffness. Once you have completed your workout, take a few minutes to work on your flexibility. Below are four stretches that target the major muscle groups worked in a typical session.
Set Up
Stand in a doorway
Brace your forearms against the door frame
Place both arms at right angles
Instructions
Keeping your upper arms at shoulder level, tense your stomach muscles and straighten your back.
Step forward with one leg and lean your body forward so you feel a stretch inside your
Hold for 30 seconds.
Repeat by stepping forward with the other leg.
Avoid arching the back.
Set Up
Start in a modified lunge position
Right front in front
Left knee on the ground behind you
Instructions
Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel orblanket.
Position your torso so it is upright, shoulders above hips. Press the pelvis forward to open the back hip.
Hold for a count of 2 and then extend your right knee and reach your hip up and back to stretch the righthamstring.
You can rest your hand on the ground or a chair if you’re less flexible.
Return to the starting position.
Repeat 8 times on each side.
Set Up
Lie on floor on a mat
Place feet flat on floor
Bend knees approximately 90 degrees
Instructions
Lift your right leg off the ground and let the knee fall open to the right.
Place one hand near the right knee and the other near the ankle.
Pull leg toward torso. Hold the stretch for 30 seconds.
Repeat with opposite leg.
Don’t pull so hard that you tweak your knee. Focus on opening the hip gently.
Instructions
Kneel on floor
Touch your big toes together and sit on your heels, then separate your knees about aswide as your hips.
Exhale and lay your torso down between your thighs and reach your hands out in front of you.
Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. You want to lengthen your spine and torso.
Hold for 30 seconds. Breath deeply and relax.
