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Essential Post-Workout Stretches

1 min
 · 
9 exercises
Neck Stretch
Shoulder Stretch
Standing Quadricep Stretch
Straight-Leg Calf Stretch
Wide Arm Chest Stretch
Knee-to-Chest Lower Back Stretch
Cobra Abdominal Stretch
Backward Camel Stretch
Hamstring Stretch
Essential Post-Workout Stretches
1 min
 · 
9 exercises
Neck Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Neck & Upper Traps
  1. Stand tall with your head facing forward.
  2. Lower your left ear to your left shoulder as far as is comfortable.
  3. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side to feel the stretch on the right side of your neck.
  4. Release the stretch and repeat on the other side.
Shoulder Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow.
  2. Hold the stretch and then release.
  3. Repeat the stretch with the left arm.
Standing Quadricep Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Stand next to a wall or stationary object to support your balance.
  2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks.
  3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor.  Don’t let your knee flare out towards the side
  4. Hold the stretch and repeat on the left leg.
Straight-Leg Calf Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Calves
  1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
  2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward.
  3. Push the rear heal to the floor and bring the hips slightly forward.
  4. Hold the stretch and repeat on the other leg.
Wide Arm Chest Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Shoulders
  1. Stand tall and place your hands together with your arms extended straight out in front of you.
  2. Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest.
  3. Return the arms to the starting position, extended in front of you.
Knee-to-Chest Lower Back Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back
  1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.
  2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.
  3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.
  4. Hold the stretch and then release the leg to starting position.
  5. Repeat with the left leg.
Cobra Abdominal Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

Backward Camel Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Upper Back & Lower Traps
  1. Kneel on a mat with your hands and knees shoulder-width apart.
  2. Pull your abs in, hunch your back up and flex your spine.
  3. Hold the stretch and then release to the starting position.
Hamstring Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Sit on a mat and extend your right leg out to the side.
  2. Bend your left leg and place the foot against your inner right thigh.
  3. Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring.
  4. Hold the stretch and then repeat on the left leg.
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  • Mon, Nov 18
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