Hip Stretch

Hips are hurting? Here’s a good stretch for them.

Sit with your legs extended. Bend and bring your left foot towards the right hip and place it underneath your right leg. The outer portion of your left foot (thigh area) should rest on the ground.

Next, lift your right foot and cross it over your left foot, so that your right knee is bent directly above the left knee.

Feel a good stretch in your hips at this point. If you can’t balance yourself, place your hands on the floor for support.

Hold the stretch for 15-30 seconds, switch sides and repeat it thrice on each side.

For a deeper stretch, lean your torso forward over your legs.

Happy Stretching

I’m sure you all must have heard that it is good to stretch before and after your workouts. Do you know why? Simply because stretching reduces the risk of injuries, keeps our body supple and more resilient in the long run. It helps in improving blood circulation, reduces wear and tear, relieves tension allowing you to relax and hold your body in a more balanced way.

Stretching exercises are not meant to strain muscles. There are various stretching exercises targeted at major muscle groups. Focus should be on arms, legs, abs, back and neck. A light body warm-up is a must.  Start your stretch by taking a deep breath, continuing as far as you can without pain (for 20 seconds or a minute) and then slowly breathe out. Be sure never to bounce while stretching!

Stretching exercises are ideally performed in sets of three for 30 seconds to one minute. Eventually, you should listen to your body. It’s best to include a variety of stretches, holding them for as long as you can and releasing yourself from the position when you feel the pain.

If you exercise regularly, perform stretching exercises daily. Having a diary with a list of stretching exercises targeted at major muscle group ensures that you stretch all the muscles in your body.

After a Workout

Many of us have a great workout routine. We drink plenty of water before hitting the gym, do warm stretches, work the entire body and even throw in some cardio. After the last set of exercises, you head back to your locker, shower, change and head home to get started with your daily work.

But have you ever thought of how you should treat your body in the next 15-20 minutes after your training to avoid muscle soreness and stiffness, increase muscle strength and growth and staying hydrated. Here are few things to do cool your body after a training session.

Cool Down. That is the first thing you need to do. Do few light exercises such a slow walk on the treadmill for five minutes to bring down your heart rate to a slow and steady pace.

Stretch. Light stretching exercises allows your muscles to get the full benefit of your workout. It relaxes your muscles, helps speed circulation to joints and tissues, thereby reducing the soreness and stiffness of muscles from a workout routine.

Drink water. Replenish yourself with water to avoid dehydration.

Refuel. Experts recommend eating healthy foods within 60 minutes of your workout to repair your muscles and boost your energy levels.  Eat foods that are packed with complex carbs and proteins.The sooner the better.

Workouts with Namita – I

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Another of Namita’s workout is linked up here. Namita writes about the benefits of running, training tips, the right technique for running and what stretching exercises must one perform before running.