5 must try stretches to do before or after your workout

5 Must Try Stretches To Do Before or After You Workout

“Stretching is not that important,” said no one ever. It is crucial to move your muscles before a workout and after. Wait, I stretch twice? Yes, and here is why stretching before and after any exercise helps warm-up and then cool down the muscles. Doing this will not only help your muscles it will prevent an injury. 

Not sold yet? Here are 10 reasons why you should stretch

1. Makes your muscles less tense 

2. Helps to increase your range of motion. You will become more flexible, the more you stretch. (this will also decrease your chances of an injury)

3. Helps to prevent muscle strains. 

4. Helps to prevent joint strains.

5. Reduces your risk of having back problems.

6. Prepares your body for a workout.

7. Helps to increase ‘body awareness.’

8. Promotes good blood circulation in your muscles.

9. It can help reduce period pain (in women).

10. It reduces muscle soreness that can occur after exercise.

.......and there are so much more!

Not sure where to start or what stretches to do? No worries, we got you. Here are 5 must-try stretches to do before and after your workout. 

Quadruped Thoracic Rotation

• Begin on all fours, put your hands stacked under your shoulders and knees stacked under your hips. Engage your core and maintain a flat back.

• (The following is the position you want to start in) Place your left hand on the back of your head so that your elbow points out to the left side. When doing this, place the hand lightly—don’t put pressure on your head or neck. 

• Slowly rotate your head and shoulder toward your right hand on the floor.

• Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.

• Return to starting position. Continue this movement for 30 seconds to 1 minute and then repeat on the other side.

Try this pose by taking this class below

The Space Between Alive: Twist it Out

Lying Pec Stretch

• Lie on your stomach with arms extended, so your body is in a T shape.

• Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. As your mobility increases, you’ll be able to stretch farther and move your body farther. ***using a block is optional

• Hold for 30 seconds to 1 minute.

• Repeat on the other side.

Try this pose by taking this class below

Yoga Vida Shift + Flow

Lunge With Spinal Twist

• Begin standing with your feet together. Take a step forward with your left foot so that you are in a staggered stance.

• Bend your left knee and go into a lunge, keeping your right leg straight behind you with your toes on the ground to feel a stretch at the front of your right thigh.

• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.

• Hold for 30 seconds to 1 minute. Repeat on the other side.

Try this pose by taking this class below

The Space Between Alive: Side Body Stretch Out

Inchworm

• On a soft surface, Stand tall with your feet hip-width apart and place your arms at your sides. Bend at your waist, and knees, then place your hands on the floor.

• Walk your hands forward to the front of your mat (or carpet) come into a high-plank position with your hands flat on the floor, wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause and count to 60.

• Finishing off, walk your hands back to your feet and stand to the postion we started with. 

• That’s 1 rep. Continue for 30 seconds to 1 minute.

Try this pose by taking this class below

The Space Between Alive - A Total-Body Flow with Karla

Child’s Pose

• On your mat (or carpet) kneel with your knees wider than hip-width apart and your feet together behind you.

• Sit back on your heels (as best you can) and fold forward, resting your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor. 

• Softly press your chest and shoulders toward the ground to deepen the stretch.

• Hold for 30 seconds to 1 minute.

Try this pose by taking this class below

Yoga Vida Deep Flow

Share a picture of you doing your favorite and tag us!

#StretchwithJetsweat

Written by: Liana Ratner