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!
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