If you have checked part I, you would know that we discussed some basic stretches there. Now we will talk about some hard core stretches that can change the whole workout game if you incorporate them into your post workout routine.
Here are some advanced stretches that you need to do after you complete your regular workout:
STRETCH TYPE 1
Knee Hug
Muscles worked: Gluteals
- Lie on your back
- Place your hands behind your knees, lift your knees upwards
- Cross your feet at the ankles and move your hands down to hold the ankles
- Slowly draw your knees towards your chest
- Hold the stretch
STRETCH TYPE 2
Standing Groin Stretch
Muscles worked: Quadriceps & Inner Thighs
- Begin from the basic position
- Keep your left straight
- Take a big step to the right with your right leg
- Bend your right knee and turn your right toes outwards by 45”
- Press your weight gently to the right, onto your right heel
- Hold the stretch when you feel a mild tension in your groin
- Repeat, changing legs
STRETCH TYPE 3
Quadriceps Stretch
Muscles worked: Quadriceps
- Begin from the basic position
- Rest your hands gently on the back of a chair or against the wall
- Raise your right leg
- Hold the right ankle in your right hand
- Gently ease your foot towards the buttock
- Hold the stretch when you feel a mild tension in the front of your thigh
STRETCH TYPE 4
Calf Stretch
Muscles worked: Back of lower leg
- Begin from the basic position
- Rest your hands on the back of a chair
- Take a big step backward with you right leg
- Bend your left knee
- Transfer your body weight forward
- Keep your back straight
- Hold the stretch
STRETCH TYPE 5
Total Body Stretch
Muscles worked: Abdominals, Obliques, Trapezius, Quadriceps and triceps
- Lie down with your feet together, arms by your side
- Take a deep breath
- Exhale, and while exhaling, extend both your arms overhead and extend your legs as far as possible
- Hold the stretch
By : Natural Health News
