#68 Stretching

Stretching should be a part of every single one of your workouts. Sound like too much work? It’s really not! I stretch for around 10 minutes after every workout. Just 10 minutes out of your day will make such a difference.

So why should you stretch? Well the best benefit for me is that it helps with recover and reduces muscle soreness for the next few days. It also help elongate your muscles, reduce your risk of injury, improve your range of motion (so you can perform better exercises such as a deeper squat) and improve your posture, just to name a few. I don’t do much flexibility training or yoga and I have a really high level of flexibility, just from 10 minutes of stretching after my workouts. So get stretching!

Here are some of my favourite stretches that I do after every workout. Obviously if I’ve just done a legs workout or a run, I won’t stretch my upper body (and vice versa). Hold each exercise for 20 seconds and repeat each exercise twice.

Hamstrings

stretching

Quadriceps

stretching

stretching

for the more advanced

Calves

stretching

Glutes

stretching

you can also do this one standing up

Hip flexor

stretching

Chest

stretching

looks a bit weird, but it works!

Triceps

stretching

Shoulders

stretching

Upper back

stretching

Lower back

stretching

Another great stretch I love to do after an upper body workout, is to just hang from the chin up bars. It feels so good! And helps improve your grip strength!

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 comments on “#68 Stretching”

    Laura says:

    Thank YOU!! I haven’t been consistent with my stretching, but this is inspiring me to start!!

      Sara - Lean Legs Support says:

      Hi lovely <3,

      Very glad you feel inspired! :)

      Love,
      Sara

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