Stretches

People generally forget that stretching is just as important as cardio and strength training in the 

scheme of getting in shape. It's vitally important to stretch out your muscles at the end of your workout, when the muscles are warm. I should give you a heads up, a lot of these stretches are used in Yoga. 

If you haven't tried yoga yet, it really is a great form of exercise to incorporate in your routine even once a week! I've noticed a difference in just once a week for a month now! 

If you are just focusing on stretching (and not right after working out) start out with some sun salutations (remember this post) to warm up. 

Today we are primarily hitting the lower body to work on flexibility and ease muscle pain.

 We will do upper body later!

-Back-

Torso Twist

Keep you upper body on the floor as you bring your knee across the body, twisting the spine.

Cat/Cow

On all fours, round your back up, and then arch your back, driving your belly down.

I loved this stretch when I was pregnant!

Child's Pose

Lower back stretch. Push those hips back.

Plow

You can keep your knees up, or drive them to the floor for a deeper stretch.

Upward Dog

Arch your back as you stretch your back and abs.

-Inner Thigh-

Butterfly

With the bottom of your feet together, open up the knees to the floor.

 Gently lean your body forward for a deeper stretch.

Deep Lunge

Make sure your knee stays stacked over your ankle. Keep the back knee on the floor

and push the hips forward for a deeper stretch. Hold for 30 seconds and switch sides.

Pigeon

(I think this picture explains the positioning better than I can!)

Variations: You can hold your body up, bend the back knee and grab the foot, or lean

forward-resting your head on the floor. I LOVE this stretch! Hold for awhile and switch sides.

-Glutes-

Cowface Pose

Stack your knees and lean forward to deepen the stretch. Switch sides.

(I like to swing the upper leg back and take this stretch to the pigeon stretch ((above))).

Reverse Pigeon

Ankle across the knee, and pull the bottom leg towards your body. If you want to

deepen this stretch, grab the bottom foot. Hold for awhile and switch sides.

-Hamstrings-

Runners Stretch

Bring one foot in, and extend one leg. Lean towards the extended foot. Sit up tall and

take a deep breath in and as you exhale, try to lean even further forward.

Switch sides.

Standing or Seated Forward Fold

This move can really be done standing or seated. With each exhale, focus on sinking

deeper into the stretch, feeling the pull in the back of the legs.

 

Standing or Seated Straddle

Another move that can be done either standing or seated. Focus on stretching both sides and the center.

With each exhale try to get deeper into the stretch.

Enjoy!