When Shakira said, "Hips don't lie," she made a valid point. You did a killer workout but next morning you wake up with soreness in your hip muscles and it ruins your entire day, right? Your hip muscles are connected with your quads, glutes, and hamstrings and that's why tightness in muscles makes it difficult for you to walk, sit and run through your day. So what do you do? Add some feel-good stretches in your exercise routine. Stretching may not be glamourous or hardcore, but doing some flexibility workout is as important as cardio and strength work.
So ladies, shall we loosen those tight muscles today?
Standing Stretches To Unwind Your Tight Muscles
Fact check: Your muscle become rigid with age.
Incorporating stretching in your workout routine not only helps you with reducing tightness in muscles, but it also increases your flexibility and makes workouts more efficient and safe. Stretching helps with lengthening of your muscles, which allows you to move them wider and for a full range of motion (ROM). And also allows you to sink deeper in that squat!
Standing quad stretch
Stretches for your quads
How it's done: Stand with your feet together. Bend your left knee and use your left hand to pull your left foot towards your butt. Keep your knees together. If you need to, put one hand on a wall or hold a chair for balance. Squeeze your glutes to increase the stretch in the front of your legs. Hold for 30 seconds to 2 minutes. Repeat with the other leg.
Do 10 reps and 3 sets.
Standing side bend
Stretches your abs, core, hips
How it's done: Stand with your feet shoulder-width apart and stretch your arms overhead. Now bend your torso on your right side. Don't lean forward while bending. Hold your pose for more than 10 seconds. Return to starting position and then repeat it for the left side. Return and you have completed one rep.
Do 10 reps and 3 sets.
Hamstring stretches with spinal twist
Stretches neck, back, glutes, hamstrings, calves, quads and back
How it's done: Stand your feet apart, arms overhead. Now, exhale as you bend forward at the hips, lowering your head toward the floor, while keeping your head, neck and shoulders relaxed. Hold for a few seconds. Now keeping your right hand on the floor, twist your upper body to the left as you extend your left arm up. Hold for 30 seconds to 2 minutes. Repeat on the other side.
Repeat 10 times on each stretch and do 3 sets.
And you're all set to run through the day, ladies!
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