Cardio and strength training are an important part of any workout plan. Recovery is essential as well. For some of us, stretching is too often the first thing we let slide. Aiming for mobility exercises five to seven days of the week will not only help you prevent injuries, but it can also enhance your performance in your workouts.
You should still warm up and cool down on your cardio and strength days. Adding the stretch workout listed below during the week can help to improve your flexibility and range of motion, allowing you to push yourself when it really counts.
Stretch Workout for Recovery
Hold each stretch for 90 -120 seconds. Complete the entire circuit.
- Bear plank hold
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- Begin on all fours with your hands directly below your shoulders and your knees beneath your hips.
- Keeping your core engaged and your back flat, lift your knees so they’re hovering over the mat.
- Adductor stretch
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- Start in a kneeling position. Extend your right leg directly out to your right side and place your hands down on the mat.
- You should feel this stretch on the inner thigh of your right leg. Tuck your hips in for a deeper stretch.
- Repeat on the opposite side.
- Recline pigeon
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- Lie flat on your back. Raise your legs so your knees are bent at a 90-degree angle; keep your feet flat and toes pointed toward the ceiling.
- Place your left ankle behind your right knee, and wrap your hands around your right thigh, pulling the knee toward your chest for a nice stretch.
- Repeat on the opposite side.
- Spinal twist
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- Lie on your back and bend both knees into your chest. Extend your arms in cactus position with your elbows at right angles, palms facing up.
- Cross your right leg over your left, and slowly lower both knees to your left side. Bring your knees as close to the ground as you can, and turn your head to the right. Rest your left hand on top of your right knee.
- Repeat on the opposite side.
- Puppy pose
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- Start on your knees on the mat, sitting back on your heels.
- Lift yourself off your heels, placing your toes on the mat as you stretch forward. Reach your arms out wide to both sides and pop your butt up in the air, feeling the stretch in your shoulder blades through your torso. (Think of this move as a mix between downward facing dog and child’s pose).
– Kristen Stooksbury
