Categories: HealthLifestyle

Stretching encouraged after workouts

Hello and thank you for taking the time to read another installment of “Finding Fitness.” This week we are going to be focusing on recovery, an important and necessary part of building strength.

Recovery can be broken down into many areas. I will be giving you some tips on physical and nutritional recovery. Hopefully, after reading, you will have a better grasp on what to do after a workout.

To help in physical recovery, stretching is one of my favorite things to do post-workout. The good news is you can do it at home and without any special equipment.

A great starting point is the pigeon stretch. To begin, stand straight and have something nearby to grasp for balance, if needed. Next, fold your right calf over your left thigh. They should intersect in a T-like shape.

Lower yourself like you are sitting in a chair (make sure to balance with another stationary item if this is new to you). If you are doing it correctly, you should feel this stretch in your hamstrings and hip flexors. Hold for about 20 seconds and switch to the other side.

For more of a challenge, you can do the reclining pigeon pose. In this variation, one leg is extended straight behind you, while the other is folded in front of you. With your chest facing down, lean forward. You should feel a deeper stretch in your hamstrings and hip flexors. This stretch can help ease lower back and leg pain and can aid anyone who is on their feet most of the day. 

Following any type of exertion, it is always important that we refuel our bodies.

Water is a great place to start, but protein is another important element of recovery. Protein is an essential building block of the body. As I’ve stated in previous articles, there are many sources to choose from.

When using protein after a workout, it is important that you are getting enough throughout the day. The best amount to aim for is 1 gram of protein per pound of body weight. When using protein to help increase muscle mass, it’s a good idea to aim for 1.3 to 1.8 grams per pound of body weight.

This is where supplements like whey, casein and vegan protein come into play. However, it is always important to focus on protein from meals before adding in supplements. 

This wraps up another quick look at fitness and easy ways you can improve your health. Feel free to leave a comment with any questions. Next week, we will be looking at a great upper-body stretch and a great protein-rich recipe you can add to your meal arsenal.

As always, never give up! 

Evan Gorr

Gorr is a registered nurse with a background in fitness and nutrition. The Kenosha native hopes to help local residents find a path to wellness with the knowledge he's gained from personal experience and research. Gorr is a loving husband and father of two.

Recent Posts

New York Times bestselling author JENEVA ROSE coming to Kenosha!

KENOSHA – Blue House Books is thrilled to host NYT-bestselling author Jeneva Rose in Kenosha…

1 day ago

5 Ways to Support Small Businesses During the Holidays

The holiday season offers a wonderful opportunity to support small businesses. From shopping locally to…

1 day ago

Community State Bank’s Annual Gift2Giving Campaign Tops $15,000

Seventeen Local Nonprofits Set to Receive Donations

1 day ago

‘True heroes’: Kenosha deputies awarded Carnegie Medal for heroic Lake Michigan rescue

Two Kenosha County sheriff's deputies were honored with a Carnegie Medal, one of the nation’s…

2 days ago

Unifying Voices, Amplifying Impact: United Way of Kenosha County Raises Over $20,000 at Live UNITED Spectacular Gala!

Kenosha, WI – November 20 – United Way of Kenosha County’s annual gala, The Live…

2 days ago

Uniquely Wisconsin Video on Kenosha Comets Wins Emmy Award: Kenosha County’s “Field of Dreams: AAGPBL 80th Reunion” Recognized

Uniquely Wisconsin has received an Emmy Award for a story featuring Kenosha County’s “Field of…

2 days ago

This website uses cookies.