POST WORKOUT STRETCH – for injury prevention & flexibility

TopShop · June 12, 2024

POST WORKOUT STRETCH – for injury prevention & flexibility

By TopShop Yoga and Pilates 15 min stretch, cool down stretch, flexibility, flexibility stretch, full body stretch, full body stretch routine, injury prevention stretch, post workout cool down, post workout stretch, post workout stretches, stretching, stretching routine 46 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m going to lead you through a quick post-workout stretch this is the perfect stretch if you’re looking to prevent injury or you’re just looking to increase your flexibility you can throw this in at the end of your workout or you can just use this as your daily stretch stretch routine you don’t need any equipment just make sure you have something soft beneath you make sure you can see your screen so you can follow along with me and without further Ado let’s get to it all right we’re going to begin with our feet nice and wide we’re going to take some deep breaths so inhaling as we bring the arms up and exhale we’re going to come down and we’re going to round out that back inhale up exhale down last time inhale up and as you exhale you’re going to drop your right arm you’re going to lean over we’re going to reach these fingers up and over really stretching out this side you can slide this arm down the [Music] leg try to take some deep breaths into that side stretching it [Music] out [Music] good next big inhale coming up to Center both arms come up and as you exhale coming down to the other [Music] side [Music] good next big inhale coming up to Center and exhaling coming back down same thing rounding out the back you can cradle the head and having a slight Bend in your knees we’re just going to rock from side to side releasing any tension in that lower back [Music] good place those fingertips down on your mat you’re going to turn your feet to the left hands on either side of your left foot and we’re going to step it down into a lunge so your back leg is [Music] straight you’re going to drop that right knee and we’re going to come up to our left knee sitting deep into this lunge sending those hips forward really lengthening out this hip flexor if you want to increase the stretch in that hip flexor you can take a nice big inhale and and exhale fingertips reach towards the [Music] [Music] ceiling good hands on either side of the foot once again you’re going to sit onto to that right hip so we’re going to tuck and roll and your left leg is going to stay over top of the right coming down on your back and we’re going to twist it out so arms in a t-shape leg is over and we’re going to look in the opposite direction of our knee so letting this leg feel nice and heavy taking some deep breaths here good bringing that left knee to your chest rolling back over onto our backs bring that knee in as close as you can to your chest you can let that knee fall to the side opening up that hip and bringing it back in front of you we’re going to stretch this left leg so we want to stretch out this hamstring so you want to keep your leg as straight as possible if that means your leg is at 90° right here I want you to hold that position you can grab the calf you can grab underneath your quad so grabbing around your hamstring or you can reach more for the ankle just make sure that you’re keeping this leg coming straight out from your hip you’re not letting it fall off to the side [Music] good bend that knee one more time stretch it up good bend that knee we’re going to cross it over our right leg so we’re going to stretch out the glute if you need to place your hand on your left knee to press it outwards you can do that just so that you’re increasing that stretch in the glute [Music] [Music] good we’re going to release bringing those toes in roll yourself up come coming into a Crouch position we’re going to step the right foot through into a lunge now so we’re going to do the same sequence on the other side so back leg is [Music] straight and we’re going to drop that knee coming up to our right knee sitting deep in this lunge stretching the hip flexor and raising the arms to increase the stretch good hands on either side of your foot we’re tucking and rolling onto this left hip and coming down on our backs keeping that right leg across the body and letting it feel nice and heavy trying to bring that right knee to the ground and the or sorry yeah your right knee and your left shoulder and rolling over onto your back going to bring that right knee into our chest and you can let it fall to the side opening up that hip and bringing it back in front of you we’re going to stretch that leg up you may find that one of your legs is more flexible than the other and that is totally normal [Music] and bend that knee stretch it back up maybe try and pull it a little bit [Music] closer good bend that knee we’re going to cross it over stretching out the [Music] glute [Music] good releasing grabbing onto our knees rolling ourselves up we’re going to stay seated in a cross-legged position we are going to stretch out the necks now so we’re going to lean right ear to right shoulder and rolling down chin to chest and coming to the other side rolling to the other side reaching out our opposite hand and reaching that far away from us so we’re increasing that stretch and we’re just going to hold here taking some nice deep breaths good rolling to the other side and reaching out the opposite [Music] hand [Music] good slowly coming back to Center we’re going to clasp our hands behind our head and we’re going to contract everything in bringing our elbows together chin to chest rounding the [Music] back and inhaling we’re going to open the elbows gaze looks up to the ceiling stretching out that [Music] chest one more time exhale in inhale open it [Music] up last time EX exhale open it [Music] up and exhale coming to a neutral spine you can drop those hands tuck those toes underneath you and slowly rolling ourselves up through the spine that is it guys great job I hope you enjoyed this quick little full body stretch if you enjoyed it you want to see more quick stretches that you can Implement into your daily routine make sure to give this video a thumbs up and let me know in the comments thank you so much for being here with me today and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness Journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the [Music] app

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

Enhance Your Practice with Top Brand Clothing

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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

Why Choose Top Brand Clothing?

Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
Comfort: With features like moisture-wicking fabric and ergonomic designs, these products provide unmatched comfort during your practice.
Style: Top Brand Clothing offers stylish and trendy activewear that makes you look and feel great both on and off the mat.
Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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POST WORKOUT STRETCH – for injury prevention & flexibility