5 Easy Stretches to Do After a Fierce45 Class
After you’ve just finished a kick-ass class with your favorite Fierce45 coach, it’s easy to forget to stretch, but giving your muscles a little post-workout TLC can relieve and relax the tight muscles you just worked. Stretching can also help increase range of motion and flexibility over time, which can improve posture, alignment and even help prevent injuries. Try these five easy stretches after your next workout, or check the schedule and hit your favorite Fierce45 studio for one of our stretch classes.
1. Child’s Pose
This restorative pose is perfect to follow your Fierce45 close; giving you a nice stretch through the thighs and hips and releasing tension in your tired back and shoulders.
Start on all fours on the carriage of the Megaformer or on the floor. Sit back onto your heels while stretching your arms to rest in front of you and bringing your chest to rest on your thighs. Place your forehead on the carriage between your arms. Stay in the pose for at least 30 seconds to a minute, breathing deeply.
2. Down Dog
Stretch out your hamstrings and spine after class by raising your hips from high plank while moving your chest and thighs back. Keep your hands a little wider than shoulder-width, and keep your toes tucked. Hold this pose for at least 10-20 seconds.
3. Quad stretch
This basic quad stretch is simple, yet effective and can be done anywhere, anytime. Standing on one leg with your knees touching grab your food and pull it toward your butt. Do your best to keep your chest lifted. Hold onto one of the the Megaformer handlebars, a red pole or the wall for balance support, if you need it. Hold for 20-30 seconds and switch legs.
4. Kneeling Lunge
To get a nice stretch in your hips and hip flexors, start kneeling on the carriage with your hands on your hips or on the front handle bars of the Megaformer. Bring your left leg forward and place it on the front platform or on the floor to create a 90-degree angle with your left leg. Gently push your right hip forward to feel a stretch along your right hip flexor. Hold for 30 seconds, then repeat on your right side.
5. Standing Forward Fold
Perfect for stretching the hamstrings and releasing shoulder tension, you can also add a shoulder expansion to open your chest.
Start by standing up straight to lengthen your spine. Reach both arms above your head. As you exhale, bend over as far as you can, touching the floor, one of the platforms or your shins. Let your arms, head and shoulders sag.