When it comes to strength training, lifting weights is the first thing that pops into our minds. However, a proper warm-up and cool-down routine, which includes stretching exercises, are indispensable components of a workout session as well. While pumping the iron helps build muscles, a proper stretching routine is crucial to their growth, as it helps maintain their flexibility and suppleness.
Many, however, tend to skip stretching exercises after a workout owing to time constraints or a lack of awareness. This can be detrimental, as flexibility is an essential aspect of overall fitness, say experts. “Reduced flexibility can lead to injuries, which can hamper the overall blood circulation in the muscles,” says Mumbai-based fitness expert Nitin Shinde. “Stiffness not only hampers muscle growth but also adversely affects the joints. Also, stiffness in the muscles increases the chances of a tear in the tendons and ligaments, which provide support to the joints. So, any injury to them can, in turn, affect [the functionality] of the joints.”
Stretching exercises after a workout session should be part of all fitness routines, regardless of the type of physical activity involved. “Whatever activity one is indulging in, whether strength training or cardio, post-workout stretches are important,” notes Shinde. “In a pre-workout scenario, what’s important is the mobility of the joints; however, in the case of post-workout, lengthening the muscles is the primary focus. This is valid not only for strength training but for cardio as well. And if it is ignored, the chances of muscle stiffness increase.”
Stretching exercises after a workout
Stretches are of two types: static and dynamic. Dynamic stretches are performed before a workout session because they help increase the blood flow and heart rate while preparing the muscles and joints for physical activity. Static stretches, on the other hand, are done after the completion of a workout, as they relax the muscles and help in recovery.
The primary stretching exercises that should be done after a workout session are as follows:
Stretches for the upper body
♦ Cross-arm stretch
This effectively stretches the rotator cuff muscles in the shoulder. Stand straight with the feet hip-width apart. Raise the right arm (keeping it straight) slightly below the shoulder level. Now, supporting the right elbow with your left hand, pull the right hand across the body and hold the position for 30 seconds. Alternate the arm for each repetition.
♦ Biceps wall stretch
Stand straight at an arm’s distance from a wall. Now, place your right palm on the wall and turn your body towards the left till you feel a stretch in the biceps. Hold the position for 30 seconds before returning to the starting position. Repeat the same with the left hand.
♦ Standing biceps stretch
Apart from the biceps, this also stretches the chest muscle. Put your hands behind your lower back and interlock the fingers. Now, straighten the arms and lift them up while slightly bending forward. Hold the position for 30 seconds and then repeat.
♦ Overhead triceps stretch
Raise your right hand and bend it at the elbow so the palm goes behind the back. Now place your left palm on the right elbow and gently push it down. Hold the position for 30 seconds and then return to the starting position. Repeat the same with the other hand.
♦ Triceps towel stretch
Hold a towel with your right hand and raise the arm over your head. Now, bend it from the elbow so that the towel goes behind your back. Hold the other end of the towel with your left hand and pull it downward. Hold for 30 seconds before repeating the same with the other hand.
♦ Pectoralis major stretch
Stand parallel to a wall and place your right forearm and palm flat against it. Being in this position, turn your body away from the arm till you feel a stretch in the pectoral muscles in the chest. Hold for 30 seconds and return to the starting position. Repeat the same with the other hand.
♦ Spinal twist
This helps stretch out the back muscles. Lie on your back and bend the knees at a 90-degree angle. Now, keeping the shoulders straight on the ground, twist your body first toward the right and then toward the left.
♦ Child’s pose
This is another stretching exercise for the back. Sit on your knees while keeping the back straight and resting the glutes on your heels. Now, lift your hands and bend the body forward from the waist, stretching the back muscles. Hold for 30 seconds and repeat.
Stretches for the lower body
♦ Forward bend
This exercise effectively stretches the hamstring muscles. Stand straight with the legs hip-width apart. Now, lift your hands up, bringing them together and bend forward from the waist till your fingers touch the toes.
♦ Standing quadriceps stretch
This stretch can be done with the support of a wall or a chair. Stand straight with the legs hip-width apart. Now, bend the right leg backward and hold it with the right hand while you grab onto a chair or wall with your left hand for support. Hold the position for 30 seconds and return to the starting position. Repeat the same for the left leg.
♦ Butterfly stretch
This exercise effectively stretches the inner thighs and engages the adductor muscles located in the hip region. Sit on the floor with your back straight and the soles of your feet touching each other. Now, pull your feet closer to the body, allowing your knees to fall downward.
♦ Standing calf stretch
Stand about three feet from a wall and place both palms on it. Now, place the toes of the right leg at the edge of the wall with the heels touching the ground. Bend the left knee until you feel a stretch in the right calf. Hold for 30 seconds and repeat the same with the left leg.
♦ Seated calf stretch
Besides the calf muscles, this exercise also stretches the hamstrings. Sit on the floor, keeping the back straight and the legs extended forward. Now, bending forward, try to touch your toes and pull them towards your body.
