I often feel stiff and sore after lifting weights, particularly if I’ve neglected to do any cooldown stretches. My hips are my main problem area, feeling tight and uncomfortable after most gym sessions.
I hate training with already sore muscles, so I decided to try and alleviate my discomfort by adding two simple yoga stretches onto the end of my workouts: frog pose and half pigeon.
How to do the exercises
1. Frog pose
(Image credit: Elethia Gay)
- Start in a table top position. Gently open the knees out to each side and lower yourself onto your forearms, keeping your palms flat on the mat. Hold this position for 5-10 breaths.
- Extend your arms forward and bring your upper abdomen, chest, and chin to the mat, while keeping your hips stable.
- If you can, gently move the knees even further outwards, without lifting them off the mat. Hold this deepened pose for four to six breaths.
2. Half Pigeon Pose (Hold for 4-6 breaths)
(Image credit: Elethia Gay)
- Come into a downward-facing dog position, with hands and feet on the floor and your hips in the air.
- Breathe in and lift your left leg up behind you, then step it forward into a low lunge as you exhale, placing it close to your right hand.
- Lower your right knee behind you to the mat while tipping your left knee to the left side to open your hip. Press your palms into the mat to support your spine, ensuring that you’re not collapsing into your hips. Breathe softly while keeping your hips facing forward.
- If your flexibility allows, continue to walk your hands forward and lower your forehead to the mat. Then repeat on the other side.
Elethia Gay is a NASM-qualified trainer and yoga teacher. She is the founder of the Roots to Wellness program, a virtual training platform for women, and the non-profit Hiking for Hope group.
What I found
I tried doing these stretches for 10 days after every lifting session (two-three times a week) and here’s what I noticed:
My DOMs were lessened
DOMS…
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