Name: Playbook - Izabela Siuda - 8-min Post Workout Stretching Routine. Full Body Stretching
Uploaded: 2024-04-20T15:43:08.673Z
Duration: 8 min
Description: 8-min Post Workout Stretching Routine. Full Body Stretching

If you're serious about your health you should never neglect post workout stretching!

Stretching can help you stay mobile, make you more flexible and protect you from injuries.

🇵🇱 Jeśli poważnie myślisz o swoim zdrowiu, nigdy nie powinieneś zaniedbywać rozciągania po treningu!

Rozciąganie może pomóc Ci zachować mobilność, zwiększyć elastyczność i chronić przed urazami.

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Clasp your hands behind your back with your palms together 
- Straighten arms then rotate them so your palms face down
- Raise your arms up behind your body and hold

Standing biceps stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach hands overhead
- Bend at the waist lower your hands to the ground

Hamstring static stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- Stand with feet shoulder width apart and hands on your hips
- Twist at your waist until you feel a stretch
- Hold for 10 to 15 seconds, then twist to the other side

Middle back stretch

- From a seated position with your back straight, chin tucked
- Interlace your fingers behind your head, elbows out 
- Twist your upper body to one side, lean forward twisting your torso 
- Reach your elbow to the inside of your opposite knee
- Return to upright position and then repeat to the other side

Spinal stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Kneeling hamstring stretch

- Begin lying down with glutes on the wall, legs extended up the wall
- Allow legs to fall open and hold

Wall split stretch

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

8-min Post Workout Stretching Routine. Full Body Stretching

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