As men, we take great pride in our workout routines. From building muscle mass to improving our endurance and agility, we’re always striving to push ourselves further. However, one critical aspect of any exercise regimen that is often overlooked is stretching. It’s easy to forget about stretching, but doing so could cause more harm than good.
And one of the most overlooked and underdone parts of a cardio routine is post-workout stretching. Muscle tightness and soreness after a strenuous workout are not uncommon. If you ignore stretching after your workout, you’re allowing those muscles to remain tight and sore longer than necessary. Unfortunately, most people who exercise fail to do cool down and stretching routines after their workouts. And then they wonder why they feel stiff and sore the next day.
So, what does proper stretching do for the body?
Prevents Injuries
Stretching is a critical component of any exercise routine because it helps prevent injuries. Without stretching, muscles can become tight and immobile, leading to muscle strains, tears, and other injuries. After a cardio workout, your muscles are warm and flexible, making it the perfect time to stretch. Stretching helps lengthen muscles and improve range of motion, which helps prevent injuries.
Improves Flexibility
Stretching after a cardio workout helps improve your flexibility. Improved flexibility helps you move better and perform better during your next workout. It also helps reduce muscle soreness and stiffness, which is a common side effect of cardio workouts. By stretching after a workout, you’ll be able to keep moving with ease and not experience any discomfort afterward.
Reduces Muscle Tension
Cardio workouts can be intense, causing muscles to tense up and become tight. Stretching after a cardio workout helps reduce muscle tension and stiffness. By stretching, you’ll be able to move better, improve your posture, and reduce any discomfort you may be experiencing. As a result, you’ll be able to increase the amount of exercise you can do in the future.
Some Good Stretches to Do After a Cardio Workout
Stretching after a cardio workout involves stretching the major muscle groups that have been worked. Here are a few stretches that are perfect for post-cardio workouts:
– Quad Stretch: Stand with your feet hip-width apart and grab your left ankle with your left hand. Pull your heel towards your butt and hold for 30 seconds. Repeat with your right leg.
– Hamstring Stretch: Sit on the floor and straighten your left leg in front of you. Keep your right leg bent and place your foot on the inside of your left thigh. Reach forward and grab your left ankle. Hold for 30 seconds, then repeat with your right leg.
– Calf Stretch: Stand with your feet hip-width apart and place your hands on a wall or support for balance. Step back with your left foot and press your heel into the ground. Hold for 30 seconds, then repeat with your right leg.
– Shoulder Stretch: Stand with your feet hip-width apart and extend your arms behind your back. Clasp your hands together and lift your arms as high as possible. Hold for 30 seconds.
Why the Hips and Hamstrings Are So Important
One of the most important things to pay attention to when stretching after a cardio workout is your hips and hamstrings. In this article, we’ll discuss why these stretches are so important and list the best stretches to keep your hips and hamstrings loose and flexible.
Keeping Your Hips and Hamstrings Loose is Critical to Fitness
Your hips and hamstrings are two of the most important muscle groups in your body, especially when it comes to maintaining good posture and balance. When these muscles are tight or strained, it can lead to chronic back pain, muscle soreness, and restricted movement. And if you’re doing cardio workouts regularly, it’s crucial to keep these muscles loose and flexible. Tight muscles can lead to a higher risk of injury and can make it harder to maintain proper form during your workout.
The Top Hip and Hamstring Stretches
Now that we’ve established why it’s important to keep your hips and hamstrings loose, let’s take a look at some effective stretches.
Seated Forward Bend
Sit on the floor with your legs straight out in front of you, and then slowly reach forward until you feel a stretch in your hamstrings. Hold for 30 seconds and repeat 3-5 times.
Start in a lunge position with your back leg extended behind you, then sink your hips down until you feel a stretch in your hip flexors. Hold for 30 seconds and repeat on each side.
This stretch is great for opening up your hips and also helps to strengthen the muscles in your inner thighs. Sit on the floor with your knees bent and bring the soles of your feet together, then lean forward until you feel a stretch in your hips. Hold for 30 seconds and then repeat 3-5 times.
Standing Hamstring Stretch
Stand with your feet shoulder-width apart, then bend forward and touch your toes. If you can’t touch your toes, don’t worry, just stretch as far as you can comfortably go. It can’t be stressed enough how important it is to stretch the hamstrings and keep them from getting too tight.
Summary
Stretching is an important part of any exercise routine, but it’s especially essential after a cardio workout. You might not end up doing all of the stretching exercises mentioned in this article, but remember to take your time, breathe deeply, and listen to your body. Stretching regularly can help you stay injury-free, improve your flexibility, and ultimately help you reach your fitness goals. Don’t add a no need to stretch mentality to the other exercise related myths!