Swap sides and repeat. Hip flexor stretch front of hips Adopt a lunge position with your left foot forward and take your right knee to the floor with the lower leg extended behind it. Your front knee should be at around a degree angle. Now tuck the pelvis under and press forward from the hips until you feel a stretch along the front of the hip and thigh. If you have your shoelaces facing the floor, you'll bring in a quad stretch too. Swap sides. Lower back stretch Lie on the floor with both knees bent and feet flat on the floor.
Drop your knees down to the right without allowing your body to follow. Take your left arm out to the side and place it on the floor, and bring your right hand over your thighs, gently drawing them towards the floor until you feel a stretch through the lower back and sides.
Hamstring stretch back of thighs Lie face up on the floor with a towel, scarf or cord in your hands. There are several benefits of a cool-down. It reduces the potential for DOMS delayed onset muscle soreness.
It can take 24 to 48 hours for your body to feel sore after exercising. Just because your muscles and joints may not be sore immediately after you've completed your exercises doesn't mean you won't feel sore later that day or the next day.
A cool-down helps your body remove lactic acid, a by-product of vigorous exercise. If you do not cool down, the lactic acid may pool in your muscles, causing increased soreness. Prepared by Laura Henderson, extension assistant in family and consumer sciences, and Marilyn Corbin, extension program leader for family and consumer sciences.
Let's Stay Connected. By entering your email, you consent to receive communications from Penn State Extension. View our privacy policy. Thank you for your submission! Home Warm-up and Cool-down. Warm-up and Cool-down.
The purpose, benefits, and importance of the warm-up getting your body ready for exercising and the cool-down returning your body to a normal resting state. Warm-up The purpose of a warm-up is to warm your body and prepare it for the exercises to come. Advantages of Warming Up Decreases your chance of pulling a muscle Decreases joint pain Decreases your chance of injury Can reduce muscle soreness after exercises are complete Cool-down Similar to the warm-up, the cool-down, also known as the recovery period, usually consists of exercises at a slower pace and reduced intensity.
Benefits of Cooling Down Helps lower your heart rate and breathing gradually Helps you avoid fainting or dizziness Helps remove lactic acid from your muscles Helps prepare your muscles for the next time you exercise Prepared by Laura Henderson, extension assistant in family and consumer sciences, and Marilyn Corbin, extension program leader for family and consumer sciences. Authors Marilyn Corbin, Ph. Page last reviewed: 13 January Next review due: 13 January How to stretch after a run - Exercise Secondary navigation How much exercise?
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NHS Fitness Studio. These stretches are best done after exercising, when your muscles are warm and more elastic. Hip flexor stretch — hold for 15 seconds Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint.
Repeat with the other leg. Thigh stretch — hold for 15 seconds Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching.
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