Hi Friends of Oompf, it's Alvan here. Today we will be talking about stretching.
Contrary to popular belief, lifting weights or strength training does not make you stiff. In fact, feeling stiff/tight in an area can actually be the result of an imbalance or weakness in that specific area. That being said, it is important that you do not neglect stretching after your workouts or in general.
Stretching is something that you should be doing as much as you are working out. Not only does it reduce the risk of injuries, it also decreases the risk of developing body pains like lower back aches from leading a sedentary lifestyle. Ideally you should allocate about 15-30 minutes after a workout to stretch. Or 5-10 minutes in between working at your desk.
Other benefits of stretching include:
Improvement in posture
Helps reduce/manage stress
Promotes better blood circulation
Improves overall functional performance
Here are some great stretches you can incorporate after a workout. Try to hold each stretch for about 30seconds to a minute.
A good stretch for your hips, hip flexors and lower back.
The frog pose is an excellent stretch for your inner thigh muscles, groin, hip flexors, and rotators.
This stretch stretches out your spine as well as your chest and lats.
This stretches your chest and shoulders.
Upper Trap/ Neck Stretch
This stretches your traps as well as neck muscles. It is a great stretch to do if you're working at the desk for extended periods of time.
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