December 11, 2017

Post-Workout Stretch

Get Fit Quick Tip:

Seated Straddle Stretch

Add this post-workout stretch into your routine and feel the full body benefits. Begin seated with your legs wide. Sit up tall, inhale and reach up with your right hand. Exhale and gently reach your hand toward your left, bending your torso. Hold for 10 seconds, then release. Next, inhale and reach up with your left hand. Exhale, and gently bend to your right side. Hold for 10 seconds, then release.

 

*Consult your physician before performing stretch.

 

Undo sitting with this hamstring stretch

Get Fit Quick Tip:

Lying Hamstring Stretch

Sitting most of the day? Do this hamstring stretch to ease lower body and lower back tension. Lie down on the floor on your back. Extend your right leg straight up with your heel toward the ceiling. Place a strap or belt securely under the arch of your shoes to assist your stretch. Keep your shoulders and hips on the floor. Hold for 10 seconds, then release. Next, extend your left leg straight up toward the ceiling. Place the strap or belt securely under your arch. Hold for 10 seconds, then release.

 

*Consult your physician before performing stretch.

Stretch for Relaxation

Get Fit Quick Tip:

Seated Hamstring and Low Back Stretch

Ease muscle tension at the end of the day with this full body stretch. Begin seated on the floor with both legs out straight in front of you. Cross your right ankle over your left ankle and walk your hands forward, tuck your chin to your chest and bend forward from your low back. Hold for 2 to 3 deep breaths, then release. Next, cross your left ankle over your right ankle, walk your hands forward and ease into the stretch. Hold for 2 to 3 deep breaths, then release.

 

*Consult your physician before performing exercise.

End-of-Day Total Body Stretch

Get Fit Quick Tip:

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

 

*Consult your physician before performing exercise.

Seated Stretch Made Easy

Get Fit Quick Tip:

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

 

*Consult your physician before performing exercise.

Feel-Good Leg Stretch

Get Fit Quick Tip:

Standing Hamstring Stretch

Do this feel-good leg stretch after your next walking or running workout. Here’s how:

Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.

 

*This stretch is for those without injury or balance concerns.

Post-Workout Stretch

Get Fit Quick Tip:

Front Thigh Stretch

The Front Thigh Stretch is a great exercise to do at the end of your walk, run or bike ride. Here’s how:

Begin standing tall with your feet together. Next, take a step back about 3 feet with your right foot. Lower your right knee down toward the floor until you feel a stretch in the front of your right hip and thigh. Hold for 10-30 seconds, then release. Repeat the stretch by stepping back with your left foot about 3 feet, and lower your left knee toward the floor. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

Do this stretch after a leg-day workout

Get Fit Quick Tip:

Side Lunge Stretch

Do a Side Lunge Stretch to stretch your inner thigh, hamstring and calf muscles after a leg-day workout. Here’s how:

Stand with your feet slightly wider than hip-width. Keeping both feet flat, bend your right knee and lunge to your right side. Hold for 10-30 seconds, then release. Next, bend your left knee and lunge to your left side. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

Seated Stretch

Get Fit Quick Tip:

Seated Hamstring/Low Back Stretch!

To reduce muscle tension in your back and legs, do this seated stretch. Here’s how:

Begin seated with your feet flat. Inhale, and walk your hands down your legs to the floor. Exhale, and walk your hands back up your legs to return to your seated upright position.

*Consult your physician before performing stretch. This stretch is not for those with injury concerns.

Post-Cardio Stretch

Get Fit Quick Tip:

Kneeling Hip Stretch

Do this Kneeling Hip Stretch after logging a cardio workout. Here’s how to start:

Begin kneeling on your right knee, with your left foot forward and flat. Keep your torso upright and straight. Let your hips fall forward, feeling a gentle stretch in your right front thigh. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee with your right foot forward and flat. Let your hips fall forward. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.