How To: Stretch After A Workout

How many of you have ever felt like this after a workout? Either 5 hours later, or the next day.. The muscle fatigue and delayed onset muscle soreness (DOMS) happens. 

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Here’s how I help lessen/get rid of that pain.

1. Stretch

Any stretching will help with muscle soreness, both immediately after exercising, and the hours/days afterwards. My favorites are the simple stretches you probably learned in gym class, like quadriceps stretches, hamstrings stretches, and arm stretches. I like to stretch large muscles groups, vs. trying to pinpoint smaller muscles as this isn’t as efficient. Typically I will run through a stretching routine, and then foam roll immediately afterwards. Here’s an easy stretching routine to follow:

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2. Foam Roll/Tiger Tail

The benefits of foam rolling: (aka self-myofascial release)

Using a foam roller will help:

  • Correct muscle imbalances
  • Relieve muscle soreness and and joint stress
  • Improve neuromuscular function
  • Maintain normal functional muscle length.

Here are some examples of foam-rolling from the Perform Better website:

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Or, you can watch a video here: https://www.youtube.com/watch?v=fs1tA7rfyak

Tiger Tail: https://www.youtube.com/watch?v=GUWUMHeBClU

This is similar to the foam roller, but it is a handheld massage stick which I find works awesome for my legs, or I make M use it on my back. There are lots of different versions of this, Tiger Tail is just one brand. 

 

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