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Do you stretch after your workout?
Many of us know that we need to stretch after exercise, but for the sake of time or exhaustion we just end our workout without cooling down. This not only inhibits performance, but can put us at a risk for an injury.
The CanDo® Stretch Strap aids in static stretching, making it a great addition to a cooldown routine. It is the perfect tool for use at home or at the gym. Physical therapists even use it during rehabilitation to improve range of motion and flexibility.
Ready to get stretching? The right stretching exercises can make or break a workout. Knowing how to stretch right will improve your posture, ease pain, and reduce stress.
Here are several exercises you can do with the CanDo® Stretch Strap to relieve tight muscles and stay injury-free:
Hip Flexion
Start: lie on the opposite side of the leg you want to stretch. Your knees should be bent and the foot of the upper leg in the end loop of the strap. Bring the other end of the strap over your shoulder and hold it in front.
Contract: keep your knee bent and pull it forward against the strap. Keep the strap held in front in the same position using the elasticity to move your knee forward.
Stretch: pull the strap away from your body over your shoulder stretching your hip backward.
Hip External Rotation
Start: lie on the floor with one knee bent and the foot of the bent knee in a strap loop. Hold the other end with the opposite hand near the knee.
Contract: while keeping your hand in place, rotate your leg outward. Keep your thigh upright and your lower leg parallel to the floor.
Stretch: pull the strap up towards the shoulder holding the strap, gently stretching your hip.
Hip Rotation/Piriformis
Start: lie on your back with one knee bent and the opposite foot resting on the thigh. Wrap the strap around the bent knee and hold both ends in the opposite hand.
Contract: while keeping your hands in place, push your knee away from your upper body. Keep your foot on the opposite thigh.
Stretch: pull the strap towards your shoulder, holding the strap, stretching your hip.
Hamstrings
Start: lie on your back with one knee bent and foot on the floor. Place the other foot in a loop and extend your leg in the air. Hold the other end of the strap with both hands at your chest.
Contract: keeping your knee straight, push your leg down and out against the strap.
Stretch: pull the strap and leg towards your head, stretching the hamstring.
Quads
Start: lay on your stomach with one foot in the strap and your knee bent. Hold the other end of the strap near your shoulder with your arm bent.
Contract: hold the strap position at your shoulder while pushing your foot out against the strap and extending your knee.
Stretch: pull the strap forward over your shoulder, bending your knee and stretching your thigh.
Thigh
Start: lie on the floor on the side you want to stretch. Place the foot of that leg in a loop at one end of the strap and hold the other end near your waist. Bend your other leg towards the floor with your foot flat on the floor and in front. Lift your looped leg 6 to 12 inches off the floor and slightly forward, stretching the inner thigh.
Contract: keep your looped leg straight and press downward towards the floor against the strap.
Stretch: pull the held end of the loop towards your head while lifting the straight leg to stretch the outside of the leg.
Triceps
Start: hold one end of the strap above your head and the other end behind your back.
Contract: keep your upper arm in the same position while pulling down with the other arm, extending the elbow.
Stretch: exhale as you pull upwards with the arm that’s above your head. This will pull the elbow behind your back upward gently stretching that side’s shoulder and triceps.
Lower Back
Start: lie on your back with one knee bent at a 90 degree angle. Wrap the wrap around that knee and hold the strap with your arms comfortably at your sides.
Contract: keeping your hands in place, push down and out with your knee extending your hip against the strap.
Stretch: pull the strap and knee towards your head, stretching out the lower back and hip.
By incorporating these easy exercises to your cooldown routine, you can relieve tight muscles and stay injury-free. Contact us today to learn more about the CanDo® Stretch Strap and other products that can aid in stretching.