What’s the most important part of going to the gym? Many would say the workout itself, but in fact, stretching after you work out has many more benefits and will improve your workout’s effects. Stretching helps with muscle recovery and regrowth, making your muscles recover quicker and become stronger, so you can work out again sooner and longer. For something that only requires time and concentration, it helps you work out as much as a workout itself! Here are a few to try out next time you hit up Southwest Recreation Center.
1. IT band stretchThe IT bands are the muscles that run from your lower back, around your hip to your knee, and they need to be stretched regularly. Tightness in this muscle can lead to balance issues and bad running form, which can lead to many different injuries. To stretch it, simply cross your right foot over your left, then lean to your left until you can feel the pull. Hold for 30 seconds, and do the same on your left side (left over right, lean right).
2. Calf stretchThis stretch is simple, effective and relieving. After a good workout, your calves can feel tight, and if you don’t stretch, it can lead to painful cramps. Lean your foot on a vertical surface so the sole of your foot, the ground and the vertical surface form a triangle. Without bending your knee, move your whole body forward until you can feel the pull in your calf. Hold for 30 seconds, and repeat on each leg.
3. Quad stretchThough the IT band and quad are very close muscles, one stretch doesn’t aid the other. To stretch your quad, bend your knee, grab your foot and pull it up until you feel the burn. Hold this stretch for 30 seconds on each leg.
4. Tricep stretchAfter arm day or even after a run, it’s important to make sure all muscles are loose. The triceps are muscles many people forget about. Reach for your left shoulder with your right hand, going overhead and behind your head. Grab your right elbow with your left hand, and pull left until you feel tension. Don’t forget to stretch the other arm, too!
5. Back stretchStretching your back takes a little more effort than the others. Start on all fours on the floor. Like a cat would, arch your back upwards, and hold it for 10 seconds. Repeat until your back feels well stretched.
Stretching is something that can and should be done not only after workouts, but also while you’re cramped up during an intense study sessions at Library West. It’s the perfect study break to wake you up and keep you feeling refreshed and energized, although I wouln’t suggest doing it on the third floor unless you want some concerned looks from fellow students. I hope you keep loose for finals, collegiettes!
Photo credit:www.motionmedication.com