The benefits of doing a whole body post workout stretch routine

Stretching post workout

As a busy Brighton based personal trainer I ensure my clients many whom live across Brighton and Hove, maximise the benefits from a hard personal training session with a whole body post-workout stretch which gives further benefits of: 

Reduces muscle stiffness and soreness

When you workout really hard your muscles contract and relax multiple times which leaves them in a shortened misshaped state and is the reason why your muscles feel sore and stiff if you don’t complete a head to toe post-workout stretch. 

Eliminates lactic acid

Lactic acid is produced by your body during a workout which makes your muscles feel tired and sore. Lactic acid can help to be removed through stretching post-workout. 

Maximises feel good endorphins

Endorphins are released into your body post-workout as your body begins to cool down, stretching can help slow the cooling process of your body allowing you to feel energised after your hard workout. 

Reduces risk of lower back pain

Many of my clients when they first start out with my personal training complain about lower back pain. For the vast majority of these stretching out the hamstrings and hip flexors which are muscles attached to the pelvis, relieves this lower back pain. 

Regulates blood flow

Stretching helps the blood flow back into your muscles at a more regulated pace and helps prevents blood pooling, allowing your heart rate to return back to its normal resting rate, your muscles feed on oxygen and nutrients brought in by the blood. 

Improves posture

I run exercise classes for people aged 60 and above through my Young At Heart Keep Fit Club, and there is a strong focus on stretching at the end of each class. Posture is greatly improved when you focus on stretching the back, shoulders and chest areas. For more information visit https://youngatheartkeepfit.club/ 

Improves flexibility

As already mentioned, Irun exercise classes for people aged 60 and above through my Young At Heart Keep Fit Club, and stretching helps increase flexibility and range of movement enabling people to exercise more effective and easily. For more information visit https://youngatheartkeepfit.club/ 

Stretching improves posture

Improves muscle tone

Over time stretching will give your muscles increased tone and as a result your body will look more slender. You only need to look as far as at the bodies of those people who practice Yoga on a regular basis to see this desirable effect. 

Relieves the feeling of tension and anxiety

Feeling tense and anxious can have a negative effect on your muscles, for example, a stiff neck and tense shoulders. A good stretch of these muscles usually leads to an overall feeling of stress relief as well eliminating a stiff neck and tight shoulders. 

Reduces the risk of injury

Stretching helps reduce the risk of injury as you will gain an improved range of movement. This, in turn decreases resistance on your muscles. 

I favour mixing a combination of Maintenance and Developmental Stretching techniques which will help return muscles to their pre-workout shape. I never allow my clients to skip post-workout stretching, nor for that matter a pre-workout warm up. Both are an integral part of my personal training sessions. 

A 3Fs typical post-workout stretch: 

Pectorals Stretch

Time: Hold for 15 seconds
Type: Developmental stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Place hands on small of back
  4. Squeeze shoulder blades together
  5. After 10 seconds ease a little further into the stretch
  6. Stretch only to the point of tension and not pain 

Trapezius Stretch

Time: Hold for 15 seconds
Type: Developmental stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Clasp hands together, elbows round
  4. Upper back should be rounded
  5. After 10 seconds ease a little further into the stretch 

Triceps Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Place one hand above the head and bend at the elbow
  4. With the other hand on back of upper arm apply pressure 
Stretching the triceps

Deltoids Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Take one arm across the body
  4. Place the palm of the other hand on the back of the upper arm and apply pressure 

Obliques & Latissimus Dorsi Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Place one hand just below the hip
  4. Reach the other arm up above the head 

Glutes Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Begin seated with legs extended straight out in front
  2. Bend right knee and place right heel as close to left sit-bone as possible
  3. Reach right arm behind, and plant palm on the floor
  4. Place left hand on right knee, and gently pull knee to the left until feel stretching in glutes
  5. Hold for 30 seconds, then release and straighten your legs again.
  6. Repeat on left side 

Seated Adductor Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Sit down upright on the sitting bones with legs in front and the chest lifted
  2. Reach forward and grab right foot, bend knee to help hand and foot connect
  3. Gently pull right foot up towards groin bending until it is at a comfortable spot and the sole of the foot is facing left thigh
  4. Bend left knee to bring left foot toward groin so that its sole touches the sole of right foot
  5. Hold feet with hands and rest elbows onto knees while keeping back straight allow knees to fall towards the ground
  6. Apply gentle pressure on the inner thigh by pressing gently on the knees with the elbows 
Seated stretch

Lying Abductor Stretch

Time: Hold for 10 seconds
Type: Maintenance stretching

  1. Cross one ankle over the other
  2. Draw the knee into the chest and relax the head and shoulders
  3. Feel the stretch on the outside of the hip 

Quads / Hip Flexors Stretch

Time: Hold for 15 seconds
Type: Developmental stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Hold on to me if needs be
  4. Stand on one leg
  5. Raise one heel towards your bum and hold onto ankle
  6. After 10 seconds ease a little further into the stretch 

Hamstrings Stretch

Time: Hold for 15 seconds
Type: Developmental stretching

  1. Stand with feet hip distance apart
  2. Neutral spine
  3. Bend the knees
  4. Place hands on the thighs
  5. Straighten one leg out, place hands on the bent leg
  6. Keep hips level and lean forwards
  7. After 10 seconds ease a little further into the stretch 

Free Consultation

So there you have it, consider stretching as a must-do part of any exercise routine. If you live in Brighton and Hove, or the surrounding area, let’s start a conversation on how by working together you can achieve your fitness goal. 

I offer a free no obligation 60-minute health and fitness consultation, plus you can take advantage of my introductory offer; two 1-hour taster personal training sessions for £45. Call now on 07730 038830 or email gav@3fspt.co.uk and let’s get started!

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