The Home Stretch
You’ve put your muscles to the test and have worked up a good sweat, but wait, it’s not time to hit the showers just yet! Skipping the stretch at the end of each workout isn’t doing you any favours. Your body’s warm, so let’s take advantage of that, bring your heart rate down slowly, boost flexibility and reduce soreness with a few poses.
Goalpost
Stand in a doorway and bring left arm directly out to side. Place left forearm against wall to left of doorway, elbow bent 90 degrees at shoulder level. Press left palm and forearm against wall for 5 counts; release. Do 5 reps. Switch sides and repeat.
Inchworm
Targets: lower back and hamstrings
Standing with your feet hip-distance apart, slowly bend at the waist, keeping your legs as straight as possible, until your hands touch the floor about 8 to 12 inches from your feet [A]. Walk your hands out to push-up position [B], then walk your feet in toward your hands. Work up to 2 sets of 8 reps. TIP: Your body should form a straight line from your heels to your head.
Standing Wall Calf Stretch
Facing a wall and place palms on it at chest level, elbows slightly bent. Lean forward, step right foot back a few feet to staggered stance, heel on floor so that you feel the stretch in right calf. Hold for 15 to 30 seconds. Switch legs and repeat. Do 3 reps per leg. Repeat sequence, this time bending knee of rear leg to target a different set of calf muscles.
Standing Quadriceps Stretch
Stand on one leg and pull the other foot up behind your bottom. Keep your knees together and push your hips forwards to increase the stretch. Hold for between 10 and 30 seconds. VARIATION: Laying Quad Stretch.
Reverse Lunge with Lateral Trunk FlexionStand with your feet hip-width apart, arms at your sides. Take a giant step back with your left foot and sink into a lunge until your right thigh is parallel to the floor (A). Lift your left arm straight up, then lean your torso to the right (B). Lower your left arm back down to your side as you step forward with your left foot. Repeat on the other side. That’s 1 rep. Do 4 to 5.
Whole Body Stretch with Ball
Sit on the ball and roll forward until you’re at an incline. Straighten the legs and stretch your body back, arms over the head. Drape yourself over the ball, letting your head relax and your arms hang towards the floor. Relax and breathe, holding for 15-20 seconds. NOTE: Skip this exercise if you feel dizzy or disoriented with your head upside down.
