Spartan Post Workout Stretch Routine
Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated, often by abduction from the torso, in order to improve the muscle’s felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion. – Wikipedia – http://en.wikipedia.org/wiki/Stretching
Stretching is extremely important for your recovery and over-looking can lead to injuries, soreness and decrease in workout performance. Static stretching is a must-do not an option for anyone training or working out in order for your sessions to be safe and productive; you must incorporate this after your workout.
The static stretch down routine performed after your session are complete, will help to relieve muscle soreness and return your muscles and tendons to their “pre-training state”. It’s at this time that you should do your more focused stretching routine as well. This will take 5-15 minutes after your session.
Post Workout Stretch Routine – DEMO
Post Workout Stretch Routine – FOLLOW ALONG
SPARTAN STRETCH ROUTINE – DEMO
Set your Gymboss Timer for 30 seconds intervals. Perform each stretch and hold for 30 seconds at end range for both the right and left sides.
GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt
1. FEET – Ankle Roll
2. CALF – Calf Stretch
3. HAMSTRINGS – Standing Toe Touch
4. QUADS – Standing Quad Stretch
5. ADDUCTOR/ABDUCTOR – Side Stretch – Warrior Stretch
6. HAMSTRINGS – Seated Toe Touch
7. GLUTE/HIP – Seated Cross Leg Glute and Hip Stretch
8. LUMBAR – Lumbar Stretch
9. QUADS – Hurdle Stretch
10. GROIN – Groin Stretch
11. LAT STRETCH – Downward Dog
12. ABDOMINAL STETCH – Upward Dog
13. GLUTE STRETCH – Lying Knee to Chest
14. HAMSTRING STRTCH – Lying Straight Leg Pull
15. GLUTE/LUMBAR STRETCH – Cross Body Stretch
16. SHOULDER STRETCH – Cross Body Shoulder Stretch
17. TRICEPS STRETCH – Triceps Stretch
18. CHEST STRETCH – Chest Stretch
19. NECK STRETCHES – Front, Side and Rotational Neck Stretch
Benefits of Post Workout Stretch
• Increases your muscle flexibility and growth
• Increase the range of motion in joints
• Helps to avoid injuries such as muscle pulls, sprains and tendinitis
• Improves your coordination
• Decreases tension in your muscles and joints and relax your body.
• Enhance the oxygenation of muscle and its recovery.
• Reduces the post-exercise DOMS (Delayed Onset Muscle Soreness)
Methods of Stretches
There are different types of stretches that can be used and not all are created equal. In the STS program we will be focusing on Dynamic Stretching before the workout and Static Stretching for after your workout. I think it is still important to get a brief understanding of the different stretches that can be used.
Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury.
Static: involves lengthening a muscle or muscle group to extend its range of motion and then holding it. These stretches are held steadily, stretching to the farthest point you comfortably can for between 20-60 seconds. Static stretching needs to be performed when the muscle is warm and is done after the training or workout session.
Ballistic: Ballistic stretching uses bouncing; rebounding and the momentum of a moving body or force the limb into an extended range of motion. This is stretching, or “warming up”, by bouncing in and out of a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. This type of stretching is very risky and should not be used without supervision of a knowledgeable trainer.
Active: this is stretching without an aid. This is a type of static stretching; you stretch one muscle by contracting the opposing muscle. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your antagonist muscles.
Passive: This is a type of static stretching that involves a partner that will assist in moving the limb into the new position. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.
Isometric: is a type of static stretch in which you tense a muscle in order to reduce tension in it. This involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased flexibility and is more effective than either passive stretching or active stretching alone.
PNF (Proprioceptive Neuromuscular Facilitation): is a stretching technique that combines stretching and contracting the muscle. PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.