EFFECTIVE Stretches After Strength Training?

kassiebby1124

Alright so it's to be expected that you'll be sore after a work out. It's inevitable, unfortunately. But what are some really effective stretches? I generally do squats, deadlifts, benches, dips, flyes, negative pull ups, and lat pull downs so those are the most sore body parts. What are some good ways to stretch the pain out? If you suggest yoga, could you point me towards some yoga poses or something? Thanks!

IliaShade

Hi! Yesterday I had a workout exactly like that.. lot of leg work, some upper body and today I hurt!

So, an hour ago I did my stretching, with a little light workout to get rid of the pain and yeah... I did Yoga. Personally, though, just for stretching I like a comprehensive set, to stretch all body parts a bit. Below the poses I do to stretch with the body parts they stretch so you can choose yourself. (In no particular order)

Cobra - Lay on the floor, face down, everything relaxed, hands below your shoulders and push up (Relax your shoulders!) - Stretches the core, Abs and such

Cat lift - On your hands and knees, curve your back so it's hollow, head up, hips up, stretch the back
Cat arch - Still on your hands and knees, but now round and arch your back, tuck the tailbone in, to stretch your back the other way

Down dog - Basically from your hands and knees, push up, so your legs stretch, keep your hands on the floor, you'll form like a triangle. Try to push your heels down to the floor to stretch the back of your legs (especially calves).

Half moon - stand up straight, arms up over the head and lean to one side. Be sure not to lean forward, stay back and stretch the sides

Bridge - Lay down on your back, place your feet on the floor so your legs are bent, hands over by your ankles and push your hips up. Hold for a few seconds and lower back down. Feels good on the hips and butt and legs.


Now a few I don't know names for, but my favorites:

- Lay down on your back, bring one knee to your chest and bend your other leg so that your ankle is resting on the thigh of the leg you brought to your chest. Grab the thigh of the leg you bent to your chest and pull. You should feel a stretch on the leg who's ankle is resting. ( This is hard to describe, if you have questions sent me a message!) Do both legs.

- Another tough one to explain. Sit down cross legged to begin with. Then take your right foot and place it on the outside of your left thigh, straighten your back. Then place your left arm on the right side of your right leg and twist back. This should stretch your butt. (Again, if you have questions let me know)

- Sit down, spread your legs as wide as you can manage and slowly lean forward, breathe in come up a bit, and when breathing out try to lower a bit further. Stretches the inner thighs

- Same thing with closed legs. Straight out closed legs, lean over them as far as you can with flexed feet. Stretches the calves and back of legs, too.

- Twists. Lay down on your back, feet flat on the floor so legs are bend, then drop your knees to the right side so your back twists. Now place your right foot on your left knee to stretch a bit further. Make sure your arms are out to the side and you're facing the left. Repeat to the other side.

- It's always nice to do a sun salutation. Look this one up, in short you stand , hands above you and lean back, then fold all the way forward and just hang there for a while. From here I'd shake side to side a little bit and feeel your back stretch.

- Arms, shoulders and such I'm not too familiar with, but well known ones are to reach your left hand to the right, and use your right hand to push at the elbow to stretch your shoulders. And the other side too of course.

- Another one is to reach your right arm up, then fold at the elbow so your hand touches your shoulder, then again use your other hand to push it a bit further at the elbow.


Hope any of this helps.. or even makes sense, but stretching feels GREAT. Any questions let me know, and easily find youtube videos of lots of poses.

kassiebby1124

Thanks