Recovery is key to to any exercise routine and to help prevent injuries from muscle strain and overuse. Stretching on my recovery days is one of my favorite ways to help release muscle tension and get me ready for a new week of training. There are several different types of stretching you can do, but active stretching is my favorite.
Some of the most common areas on the body to have some lingering muscle soreness and tightness are: shoulders, lats, and the hamstrings. If I find that I’m particularly fatigued or tight in these areas I like to do my active stretching with a band. Below are three of the recovery stretches I plan on doing today, and you should do them too!
Stretch 1: Front Rack Stretch
This stretch will work the best if you are able to secure your band from a high point. Once your band is securely attached grab a hold of it in one had and turn away from it. While holding the band, start to lean forward and raise your elbow up by your ear. Depending on your flexibility and mobility, you can place one foot in front of your body and start to lean forward. You should feel this stretch in your shoulders, triceps, and lats.
You may feel this more in one area than you do in others and thats okay. Hold the stretch for about 30 seconds, repeat if desired and switch arms. The Front Rack Stretch is a great recovery exercise, but can also be done before a workout as well. I typically like to do this stretch before doing front squats or cleans.
Stretch 2: The Lat Stretch
Just like with the front rack stretch, this stretch will work best if you are able to secure your band from a high point. Once your band is securely attached, place it in your hand and start to take a few steps backwards. Step back to the point where the band has some tension. With the band in your hand, start to hinge forward from the hip, meaning you’ll fold your body in half at the hips. Do your best to keep your back as flat as possible and keep your shoulder blades pulled back and tight. Keep your arm straight and let the band pull your arm. You will begin to feel a stretch from just underneath your shoulder to down the side of your back.
If you want to enhance your stretch, twist toward your arm. Hold this stretch for about 30 seconds, repeat if desired and switch arms. The Lat stretch is a great recovery exercise and can also be done before a workout. I like to do this stretch before doing pull-ups or anything that involves hanging from a bar.
Stretch 3: Band Resisted Hamstring Stretch
To do this stretch you can use a resistance band, or if you don’t have one a towel! Lay flat on your back and raise one leg. Place your resistance band or towel around your foot and start to pull your leg towards you. While pulling the leg towards you, make sure to exhale. You should feel a stretch throughout the entire backside of your leg.
Hold this stretch for about 30 seconds, repeat if desired and switch legs. I typically use this mainly as a recovery exercise but this can also be done prior to a workout if you feel that you want to loosen up a little.
What are you going to do today to help you recover the new week ahead? Do you have particular exercises or stretches? Have you tried these exercises before? Comment below and let us know!
Stretching is so relaxing! The immediate benefits are addictive.
AGreed!
These are good stretches it feels good even if not recoverying
Agreed!
I think stretching for everybody in general is super beneficial. I was always told it’s like a preventative care and less likely to get hurt.
Stretching is absolutely one of the best preventative care practices!
Unfortunately, i am not doing anything. I know I should definitely start to work out again. I know how important stretching is after working out so this is great tips!
Thank you!
I am so bad with stretching! I always neglect it, even though I know it is one of the most important parts of a workout. I have never tried any of these, so I’m glad you brought them to my attention!
They’re such unique stretches, and really do help you feel so much better once you do them!
I have to stretch more. I do a bit of yoga for this, or ask my husband to help me stretch. I have to buy a band as well.
Partner assisted stretching is great. I love utilizing the resistance band. There are so many stretches you can do with it!
I need to start doing more stretches. I might have to try these out!
Awesome, definitely do!
this is such an amazing post–sometimes we forget to stretch and it can cause some serious injuries! love the reminder and the different stretches–def going to try some out!
xx jen
http://lilthoughtswithjen.com/
Awesome, let us know how they work out for you if you try them!
Thank you for the motivation! I’m usually so lazy on Mondays and a post like this really helps me to start exercising )
Awesome!
I can see why Sunday (or any day you have missed the days before) stretches would be so important after reading this. I only can do chair exercises, although, my adult daughter and son say they pay when they have missed gym time.
Stretching is essential & Chair exercises are great – they can be really challenging!
These look like stretches that I should try. They might just help with my sore muscles after running.
Definitely!
Really great tips – I think so many people forget to do their stretches they’re so important
Agreed!
Thanks for sharing these stretch options. I will be trying to get more of these in. They really can make a difference.
They really can, I agree!
I never realized there were so many different stretches. Good to know. I stretch after working out, but some of these I’ve never tried.
Try them out – they are great for people with low back discomfort or shoulder tightness!
Do you stretch before and after your workouts, as well? Also, what do you think about foam rollers?
I do active stretching (like with the band) before a workout. I do static stretching after a workout (its best to do not static stretching before a workout). Foam rollers are great, I often foam roll before a workout if I’m tight in a particular area and always foam roll after a workout!
stretching is so crucial. i stretch before and after working out and i also incorporate yoga into my weekly workouts to help with muscle recovery and also use CBD.
That is awesome! Stretching is so essential 🙂
Stretching helps release muscle tension and get me ready for a new week of training. thanks for sharing this helpful tips.
You are welcome 🙂
I am really lazy when it comes to work out or stretching! It’s high time I should start with stretching atleast! Thanks for the motivation through your post 🙂
You are welcome!! 🙂
I want to try this routine looks easy and not that complicated. Stretching is my favorite thing.
Stretching & mobilizing are key to preventing injuries and keeping our bodies healthy 🙂 I’m glad you enjoy stretching as much as we do.
Stretching is so important. I definitely need to stretch more! Thanks for the motivation.
You’re welcome!
I am not fit at all and I am spending most of the day in a chair in front of my computer at work. I need to add some workouts in my daily routine.
Try to fit in a quick walk on your lunch breaks 🙂
I’m glad I stumbled upon your post since I’m looking for stretch options to use on the road. I think some of these options will come in hady. Thanks!
http://mindthetravel.com/one-week-moscow-itinerary/
Awesome, they are really beneficial stretches and can be done anywhere!
I need to try that Band Resisted Hamstring Stretch. I have been really slacking lately and my body is suffering for it!
It is one of my favorite stretches to do – especially if you are someone who has low back pain getting a really good stretch in your hamstrings can help alleviate it!
A good stretch is important before and after exercise. These are great suggestions that I will follow when I decide to start my active life again.
awesome, I’m glad! We’ll be posting more stretching information too soon – stay tuned for friday’s post!
As a person who works out I feel stretching is important before and after workout. I’ve never tried these stretches, seems like something I should incorporate when working out.
Definitely, active stretching is best to do pre-workout!
Definitely bookmarking these for my gym trip tomorrow!
AWesome!!
The visuals really help. Doing these stretches incorrectly wouldn’t do me any good. Definitely need to add them into my routine!
Definitely do, they are great stretches to do before starting a workout!
Stretching is the key to perform any exercise routine, so we have to do it adequately, therefore we will never get injured
agreed!
Thanks for sharing the great tips about stretches, I need to work on it, these are very good even it you are not recovering.
Thank you ! & I agree they are great stretches!
We have been working out like crazy lately, this looks like a perfect set of stretches!
Awesome, definitely give them a try!
I’ve always found that hamstring stretches with resistance bands are better. They help when warming up
Exactly, that’s my favorite time to do that stretch!
These are such great stretch ideas! I have to admit, I’m not always the best about stretching. I’ll definitely try these out!
Awesome definitely do! They are all such great stretches !
Thank you for all these great images! I do these all the time, they’re great! I’m always sore nowadays!
LOL incorporating some stretches will definitely help alleviate that soreness!
These are awesome stretches! I try and stretch a minimum of twice a day and definitely before and after a workout. It really is SO important!
Agreed, stretching is key!
I really need to be better at stretching. Thank you!
You’re welcome!
I always forget to have rest days because it makes me feel so lazy on those days but I think if I did this it would help.
Rest & Recovery days are key to maintaining longterm success with your health and fitness goals
These are definitely some great stretches that I’ll have to try. Stretching can be so relaxing!
xo, Sondra
Cusineandtravel.com
Agreed!
I never knew much about stretching with resistance bands, thanks for sharing these techniques.
You are welcome!
I try to stretch daily. I’m getting older now and I can really tell the difference when I don’t stretch before working out.
Definitely work on incorporating stretching into your daily routine – it’ll eventually become a habit 🙂
Thanks for sharing! Stretching is definitely an important part of exercising. I’ve ended up hurting myself a couple of times by skipping out on my stretches. I’ll learn eventually!
Definitely work on regularly incorporating stretching to your routine!
I always stretch before and after a workout. It is now a force of habit and I notice such a difference. However, I don’t stretch on my recovery days and this is something I should start doing. Thanks for sharing!
You’re welcome! Stretching on recovery days can really help avoid extra stress on your joints and help you recover from a strenuous workout quicker!
I really need to take the time to stretch everyday. Being a mom, I am always on the go but when I do to much my body definitely feels it.
I’m a mom too, it really does make me feel better when I incorporate stretching into my routine – especially because carrying my son around can be challenging sometimes!
I know stretching helps me but for some reason I feel lazy doing it lately. Ugh!
Keep trying to work it in!
My stretching routine needs major help, so thank you for this great guide! The photos really help, so thank you!
You’re welcome!
These are great stretches for recovery indeed! The last one that you mentioned the band resisted hamstring stretch… it is tricky but could surely loosen up to be more flexible 👍🏼 Thanks!
If you are not ready for it, the stretch can easily be done without the band and can be done by pulling your own leg back or having a partner gently push it back.
Omg i’ve been lazy recently i need this stretching tips. Thanks for reminding me!
You’re welcome!
I always stretch before and after any exercise because I learnt a hard lesson once.
Keep it up!
I find out how important stretching is the hard way. Us stubborn people usually find things out that way. Let just say, it was very hard to get out of the car after a day at the park. My limbs were so stiff! Now, I try to stretch everyday when I get out of the shower. Thanks for sharing!
Awesome, stretching really is so beneficial!
Stretching makes me feel good. It is also my ways to clear out my cloudy head and welcome new ideas.
I’m glad! I hope these work out for you!