6 post-workout stretches that are essential to your exercise routine

Improving your fitness levels doesn't just involve running on the treadmill or lifting weights— focusing on your cardiovascular and strength training without keeping your body’s flexibility in mind can lead to injuries, joint pains and back issues. The best way to improve your flexibility and help your body recover after a workout is to stretch. This helps bring your body back to its pre exercise state, reduces muscle stiffness and tension and prevents injuries. It also increases blood and nutrient supply to the joints which keeps them healthy and improves the elasticity, improving your range of motion. Mumbai-based yoga expert Samiksha Shetty shares six stretches to try post a sweaty workout session.

Cat and cow pose

“With synchronised slow breathing, this asana helps relieve the spine, back and neck muscles, creating mobility in your spine,” says Shetty.

1. 1

   Begin with your hands and knees on the floor. Keep your palms shoulder-distance apart with your wrist right below your shoulders and keep your knees hip-width apart. Start by keeping your spine in a neutral position.

2. 2

   Inhale, roll your shoulder blades back lifting your head up and arch your back.

3. 3

   Exhale, round your back pulling in the navel into the spine. Tuck your chin towards your chest.

4. 4

   Continue this fluid movement and connect your breath to each movement.

5. 5

   Repeat this for 10 breaths.

Fire log pose

“As the name suggests, this pose creates intense heat in and around the groin and pelvic region, subsequently diminishing any sciatic pain,” says Shetty. This pose is particularly helpful for bikers, runners and desk workers she adds.

1. 1

   Sit on the floor with your knees bent. Now stack your shins with the right leg on top and left leg below it.

2. 2

   Maintain a good distance between your groin and your calves.

3. 3

   Use your hands to position the right heel over the left knee. Keep your hips squared to the front of the room.

4. 4

   If this position is comfortable then begin to hinge forward at the hips and slowly walk your hands slightly forward. Hold for 30 seconds and repeat on the other side.

Seated forward bend

“This is a beautiful pose to stretch the spine, shoulders and hamstrings post your workout. It releases the lower back and also improves digestion. It also calms the mind and relieves headaches, stress and anxiety,” says the expert.

1. 1

   Start by sitting on the floor with legs extended straight ahead on the floor.

2. 2

   Place your feet together and flex your feet pointing your toes towards you.

3. 3

   Inhale, straighten the spine upwards.

4. 4

   Exhale, lean you upper body forward, bending from the hip and maintain a straight spine while bending forward. With every exhale try to bend a little more ahead.

5. 5

   Do not force yourself down and try to breathe through the movement.

Janu Sirsasana or head-to-knee forward bend

“While this calms the mind, stretches the spine, shoulders, hamstrings, hip and groin, it also helps with insomnia and high blood pressure,” says Shetty.

1. 1

   Sit on the floor with your legs straight in front of you.

2. 2

   Slowly bend your right leg from the knee and draw your right heel back towards your groin.

3. 3

   Rest the sole of your right foot against your inner left thigh and let your right knee rest on the floor or as close to the floor as possible.

4. 4

   Keep your left leg straight and engaged.

5. 5

   Inhale, raise your hands up to the ceiling and straighten and extend the spine upwards. Exhale, keeping your spine extended bend forward from the hip. Try to grab your leg foot (or any part of your left leg) and completely forward bend.

6. 6

   Take five to nine breaths here and then repeat on the other side.

Frog stretch

“This rather fun asana opens the hip joints which reduces stress on the knees. It also strengthens the lower back muscles, helps digestion and stimulates the organs in the abdominal cavity,” says Shetty.

1. 1

   Start by getting down on all fours, with your palms on the floor and your knees on your mat.

2. 2

   Slowly widen the knees as you feel a comfortable stretch in your inner thighs, keeping the insides of each calf and foot in contact with the floor.

3. 3

   Make sure to keep your ankles in line with your knees.

4. 4

   Lower down to your forearms. Stay here for 30 seconds.

Lizard pose

“Post your workout, the hamstrings can get very tight and the hips can feel all knotted up. This is when you want to pretend to be a lizard for a few minutes to make those uneasy feelings disappear. Stretching out your hips in this pose releases all that worry and allows your creative energy to flow more evenly,” says Shetty.

1. 1

   Place your palms and knees on the mat in a tabletop position. Step your right foot forward to the outside edge of your right palm, coming into a lunge position.

2. 2

   Now sink your hip keeping your arms straight and spine flat and lengthened. If comfortable here only then slowly lower onto your forearms.

3. 3

   Press onto the ball of your left foot as you straighten up your left leg. Stay here for 30 seconds and then repeat on the other side.

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