After a Workout, Prevent Sore Muscles by Finding a Wall and Doing These 4 Stretches

Published on 8/13/2019 at 2:45 PM

My CrossFit gym started offering a stretching and mobility class once a week, where I've learned tons of exercises and techniques to massage and stretch tight areas. We use foam rollers, lacrosse balls, bands, and one of my favorites: the wall. After every class, instead of jetting out and heading home, I take at least a few minutes to make time for stretching. These are the three wall stretches I love doing to increase flexibility in my chest, lower back, hips, hamstrings, inner thighs, and quads.

Since I've been spending a few minutes doing these stretches, aside from allowing my heart rate to regulate and giving me some much-needed rest and time to catch up with my CrossFit peeps, I've definitely noticed a lot less next-day muscle soreness.

Straddle

Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
Extend your feet straight up, resting your heels on the wall. Keep your arms by your sides or by your head (this position will stretch your shoulders).
Extend your legs out wide.
Relax like this for five or more breaths.

Figure Four

From the wall straddle position, extend both legs straight up.
Bend your right knee and rest your ankle just below your left knee.
Slowly slide your left foot down the wall; it's OK that your hips come off the floor.
Stay here for a minute or so, lowering your left foot even further as your hips begin to open.
Release this stretch and repeat on the other side.

Kneeling Hip Flexor Stretch

Kneel down and place your right knee as close as you can to the wall, resting your toes against the wall. I like to rest my bottom knee on an AbMat, but you can also use a folded up mat or towel.
Place your left foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your right hip.
Place your hands on your front knee to keep your spine long.
Stay like this for five or more breaths. Slowly release and do this stretch on the other side.

Child's Pose

Kneel in front of the wall about two feet away, knees slightly wider than the hips.
Extend your arms, resting your hands on the wall, relaxing the head and shoulders.
Stay here for five or more breaths.