Imagine all the different exercises you do during your workout and all of the different muscles and joints that you use in order to complete those exercises. While this is happening the muscles need energy to contract and expand. They take this energy by breaking down glucose (sugar) which leads to the formation of lactic acid. This acid temporarily builds in the muscles making them more acidic and leading to a burning sensation. You shouldn’t be worried by this since it’s a natural process. But you can help your body clear it by stretching.

Stretching and mobility is proven to make you more flexible, less sore, less prone to injuries. It also makes your blood circulation better and relaxes you. It should be seen as a practice that helps your body feel better.

Dynamic stretches should be done in the beginning of your workout. They are movements done to wake your body up and prepare it for action. Deep, still stretches should be done after your workout in order to cool down and help clear the lactic acid from your muscles.  

Here are 5 stretches you should be doing after a workout:

Hip Flexors Stretch:

Position yourself for a front lunge. Bring your body forward. You should feel the stretch in your hip flexors. If you don’t, you can try bringing your body lower to the ground past your front knee. Hold it for around 45 seconds and then switch legs.
 


Hamstring stretch:

The next exercise you can easily get into from the same position. Keeping your back leg’s knee on the floorextend the front one forward. Lean as deep as you can into your front leg. You should feel the stretch in your hamstring. After holding for 45 seconds switch legs.
 


Back stretch:

For the next stretch you can sit on the ground. Bring one leg over the other, bent in the knee with your foot stepping over the leg that remains on the ground. Twist your body and bring the opposite hand to the one leg with the bent knee and rest it against your knee. Turn your body outward as much as you can while looking into the direction you’re turning. Use your bent leg as leverage in order to push against it and achieve a deeper stretch. Hold for 45 seconds and switch to the other direction repeating the whole process with your opposite leg and arm.
 


Triangle pose stretch:

Stand up and step wide – your feet should be more than shoulder length apart. Keeping your knees straight lean your body to the side as far as you can without leaning too much to the front. You should feel a stretch on the side of your abdomen. Hold for 45 seconds and switch sides.
 


Arm stretch:

Standing up, bring one of your arms over your body, keeping it straight. Use your other arm to hold it around the elbow and press it against your body. This way you’re creating tension and stretching mostly your shoulder and triceps. Hold for 45 seconds and switch arms.
 


By doing these five simple stretches your body should feel much better after a workout. If you get into it there are many other variations to those exercises and many more muscles you can stretch. Feel free to try whatever works best for your body but remember if you feel too much pain you’re doing something wrong. Stretching should be a bit uncomfortable but not too painful. If it is please contact a professional trainer for advice.

If you’re curious about more sports and nutrition topics you can read the rest of our articles.