Admit it – you don’t stretch after your workouts!
So, you know what I’m going to say next…the cool down portion of your workout is equally as important as doing the actual “work”.
Start your cool down by lowering your intensity for 5-10 minutes.
Then do static stretches for 20-30 seconds each, to stay limber and reduce your risk of injuries.
Here are 5 basic stretches you should always do after cardio (or after a leg-focused workout).
1. Quadricep Stretch (front of thigh): Don’t have your knee angled out to side. If you can’t grab your foot, rest it on a bench or higher surface. Abs in, chest lifted (spine neutral), bent knee pointing down, and don’t lock out your standing knee.
2. Hamstring Stretch (back of the thigh): Don’t round your back, keep the leg straight, and reach your heel away from you.
3. Calf Stretch (back of lower leg): Your hips are squared off to the wall, rock, or whatever you are facing. Have your toe pointing forward on the back leg – not angled out to side.
4. Runner’s Lunge (hip stretch): Keep your back leg straight. Square your hips off. If you right leg is forward, don’t let your waist shorten on the right side and try to push your right butt cheek down. Lenghen through both sides of your waist.
5. Adductor Stretch (inner thigh): Feet wider than your shoulders. On your straight leg, keep driving that hip/sit bone down.
Promise me that you’ll try to stick to this basic stretching routine?! Your body will thank you.