7 Minute Stretch Session
Warming up is a crucial part of every exercise session. But so is warming down. Over recent years, research has made it clear that, while dynamic stretching should feature as part of your warm up routine, static stretching should come at the end of your routine. In this article, I’ll lay out a 7-minute stretching routine that you can do after a workout. It also works well as a stand alone stretch session, especially first thing in the morning.
When performing these gentle stretches, you should keep the movements smooth, gentle and relaxed. For maximum benefit, hold each stretch for 15-30 seconds, ensuring that the correct posture is maintained.
Arm Stretch
Stand with your back straight, your stomach tucked in and your hips slightly tilted forward. Your feet should be kept about hip-width apart, and your knees should be slightly bent.
Raise your left arm and lower your hand behind your head, between your shoulder blades.
Placing your right hand over your elbow, ease your elbow toward the midline of your body.
Keep your head upright and facing forward.
Hold the stretch for 15-30 seconds.
Repeat with the other side.
Repeat this stretch 5 times.
Thigh Stretch
Lie face down with your stomach taut and your hips pressed to the floor. Rest your forehead on your left arm, keeping your head in line with your spine.
With knees together, bend your right knee, reaching back with your right hand to pull your foot towards your buttocks.
When you feel tension in the front of your tight, hold the stretch for 15-30 seconds.
Repeat with the other leg.
Repeat this stretch 5 times.
Groin Stretch
Sit with your back straight, legs apart and stomach pulled in. Start off with your head up and hands on your inner thighs.
Bend forward from the hips and place your hands in front of you. Reach forward until you feel tension in the groin, Keep your toes pointing up.
Repeat this stretch 5 times.
Overhead Stretch
Stand with your feet hip width apart, your back straight and you head in line with your spine.
Lift your arms above your head, as far as possible with your palms touching.
To extend the stretch further, ease your arms back slightly.
Hold for 15-30 seconds.
Repeat this stretch 5 times.
Hamstring Stretch
Keeping your chest lifted and your stomach taut, take a step forward with your left leg, keeping the knee straight.
Bend your right knee and lean forwards from the hips, lowering your chest towards your right thigh.
When you feel the pull behind your thigh and or knee of the straight leg, hold for 15-30 seconds. Repeat with the other leg.
Repeat this stretch 5 times.
Wrap Up
Running through this seven minute static stretching routine after your workout will help to offset the effects of delayed onset muscle soreness (DOMS) after your workout. If done first thing in the morning, it will also boost your metabolism. If you work at a desk or are otherwise sedentary throughout the day, taking the time to run through this seven minute stretching routine will also invigorate you both physically and mentally.
