Flexibility is an important part of exercise routines, especially for active moms. Stretching your body after a workout will not only reduce soreness but it can also help you to become more flexible. With the help of La Clinica in Chicago, we put together the following are 5 top stretches that moms should do before and after their workouts to increase flexibility.
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1. Standing Calf Stretch
This stretch targets the calf muscles, which tend to be tight in active moms. To do this stretch, stand with your feet hip-width apart and press your left heel into the ground as you lean forward onto your right ankle. Hold for 30 seconds before repeating on the other side.
2. Quadriceps Stretch
The quadriceps stretch targets the muscles on the front of your thigh. To do this stretch, stand with one foot resting on a bench or chair and grasp your ankle with your hand. Gently pull your heel towards your buttock as you feel a stretch in the front of your thigh. Hold for 30 seconds before repeating on the other side.
3. Hip Flexor Stretch
The hip flexors are a group of muscles located at the front of your hip that can become tight from sitting for long periods of time. To do this stretch, kneel on the ground and place one foot in front of you with your knee bent. Push your hips forward as you feel a stretch in the front of your hip. Hold for 30 seconds before repeating on the other side.
4. Posterior Chain Stretch
The posterior chain is a group of muscles located at the back of your body that are often tight from sitting hunched over a computer all day. To do this stretch, stand with your feet
5. Runner's Lunge
The runner's lunge is a great stretch for the hip flexors, which often get tight from running. To do this stretch, stand with your feet together and step your right foot back so that you are in a lunge position. Physical Therapists from La Clinica recommend keeping your spine straight as you lean forward until you feel a stretch in the front of your left thigh. Hold for 30 seconds before repeating.
6. Hamstring stretch
The hamstring stretch is a great way to loosen up the hamstrings, which can get tight from running and cycling. To do this stretch, sit on the ground with your legs straight out in front of you. Reach for your toes and hold for 30 seconds before repeating.
7. Trunk Side Bend
The trunk side bend is a great stretch for the obliques, which can get tight from lifting and carrying kids. To do this stretch, stand with your feet together and arms at your sides. Turn to one side as you lift your arm up and over that same-side hip until you feel a good stretch in the opposite shoulder blade. Hold for 30 seconds before repeating on the other side.
8. Shoulder Stretch
The shoulder stretch is a great way to loosen up tight shoulders, which are often caused by carrying kids around all day long. To do this stretch, stand with your feet hip-width apart and lift both arms out in front of you at shoulder level. Turn both palms up and then slowly lower your hands down your body until you feel a good stretch in your shoulders. Hold for 30 seconds before repeating.
Conclusion
Doing these stretches regularly will help you to stay flexible and reduce the risk of injury. Remember to always consult with a doctor before starting any new exercise routine. These are just five of the many stretches you can do to improve flexibility.
