5 Cool Down Stretches For After A Workout

5 cool down stretches for after a workoutYou’ve finished your workout. You’re sweaty, tired, and proud of what you’ve just accomplished. It’s time to have a shower and move on. Or is it? The reality is that while many people engage in stretches before a workout, cool down stretches after a workout are often forgotten. But this is when stretches are needed the most. These five cool down stretches will help keep your muscles limber and prevent injuries in the future.

Chest stretch

Standing up, place your arms behind your back. Interlace them and slowly arch your back forward. Hold for 15 seconds. Relax and repeat again for 15 seconds.

This cool down stretch will help with pectoral muscles and help you realign your back muscles.

Hips and glutes stretch

Laying on your back, place one leg over so that your calf is resting on the thigh of your other leg. Slowly stretch out your leg so that your hip opens more and your glutes get a good stretch. Hold the stretch for 15 seconds. Loosen the hold on the leg and then stretch for another 30 seconds.

Our hips can become quite tight after a workout and this cool down stretch allows for better flexibility.

Hamstring stretch

Still lying on your back, take one leg and fold it so that your knee is touching your chest. Gently pull on the leg and bring it as close into your body as possible. Hold for 15 seconds. Relax and then bring your leg back into your body for another 15 seconds. Repeat with the other leg.

Your hamstrings are used a lot on a daily basis, let alone in a workout. Keep stretching them so that they aren’t strained in the future.

Back stretch

Place your hands and knees on the floor so that your back is flat. Your shoulders should be over your wrists and your knees should be above your ankles. This is often referred to as the cow position. Then, slowly arch your back upwards so that it turns into a cat position. As you move into the cat position, exhale your breath. When you move into the cow position, inhale your breath. Continue for 30 to 45 seconds.

This cool down stretch not only helps lengthen your spine, but it also helps recover your natural breathing rhythm. The big breaths bring more oxygen into the body which is needed in the recovery process.

Child’s Pose

One of the most relaxing cool down stretches is the child’s pose. Place your knees and legs on the floor and gently stretch your arms out in front of you. You can rest your forehead on the ground, but your face and chest should be off the ground. Stretch your arms out and keep your core tight. Hold for 30 seconds.

What Conditions Can Laser Therapy Treat?

what conditions can laser therapy treatOne of the greatest modern medical advances has been in the field of laser therapy. While so many injuries happen below the surface of your skin, it can be hard to actively treat them without surgery. And with surgery comes a whole host of issues, including long recovery time and possible infection. Thankfully, laser therapy is non-invasive, completely topical, and most importantly effective. Here are a few common conditions that laser therapy can treat. If you suffer from one of them, be sure to contact a professional for advice on the matter.

Soft tissue injuries

The soft tissues in your body include muscles, ligaments, and tendons. It is very common to have a soft tissue injury, especially if you play a sport. Rolled ankles, sprained wrists, bruises, happen quite frequently. However, just because they are common does not mean that you can’t actively treat them.

Thankfully, a few treatments of laser therapy will greatly help in healing soft tissue injuries. The laser light that is used increases the amount of oxygen and glucose to the offended tissues. Both are needed for healing to happen. There’s no need to suffer in silence from a soft tissue injury anymore.

Headaches and migraines

If you find yourself frequently reaching for the acetaminophen, or are triggered by a migraine by a random bright light, it’s time to look for an alternative to suffering. Often, restrictive blood vessels cause headaches. Essentially, not enough oxygen-rich blood is getting to where it needs to be. Laser therapy increases blood flow and allows oxygen to move more freely.

Laser therapy can also help promote the release of the hormone serotonin. The more serotonin you have in your body, the happier you will naturally feel. Increased serotonin can negate anxiety and stress, relieving you of headache symptoms.

Acute and chronic pain

One other benefit of laser therapy is that it can increase the release of endogenous opioids. These are the body’s natural way of lessening pain. The less pain that you have, the much better your life will be. There is now an increasing awareness of the detriment of painkillers. As a result, more patients and doctors are looking to alternative methods of pain relief. If you suffer from either acute or chronic pain, laser therapy can help to block the pain symptoms so that you can attempt rehab exercises to heal your body.

Ask for a consultation

The most important aspect to remember about laser therapy is that it works. If you suffer from one of the conditions on this list, or from another illness, be sure to as your medical care provider about laser therapy. Chances are, it may be what you need.

How Does Laser Therapy Help With Rehab?

how does laser therapy help with rehab Any athlete knows the agony of dealing with an injury. You go from the top of your game to sitting on the bench, and the pain can be overwhelming. You might try a lot of therapies, but one revolutionary idea is laser therapy. Here we will discus what laser therapy is and how it can help with rehab.

What is Laser Therapy?

The innovations in the science of laser has revolutionized the rehab world. Damaged cells in your body need a catalyst to heal themselves. Time can begin to heal, but sometimes a bit more help is needed. A handheld laser is used on the affected area of the body. It doesn’t take long, lasting up to seven minutes at a time, depending on the type of injury. A trained professional will monitor the effectiveness of the laser and make any adjustments as needed.

The science behind laser therapy works on a molecular level. Inside cells of the body are mitochondrion which have light receptors. The laser emits energy which is absorbed by the mitochondrion. This energy then helps the cells receive higher levels of oxygen and glucose, which allows them to work harder.

Why Choose Laser Therapy

There are many ways to go through rehabilitation, but among them all, laser therapy is an easy, practical solution. Surgery is intensive and creates a long recover time. Often, multiple surgeries are needed as the injury keeps rebounding. Instead, laser therapy has no recovery period. You don’t have to rest after a treatment.

As well, there are no side effects with laser therapy. It is pain free and there are no issues afterwards. Medications often come with a litany of side effects, some more painful than the initial injury.

Who Should Use Laser Therapy

There are many types of injuries that can be aided with laser therapy. Sports injuries that involve soft tissue damage, bursitis, and tendonitis, can all be remedied. For those with osteoarthritis or rheumatoid arthritis, you can also take advantage of laser therapy.

As you get older, joints can become inflamed, or previous injuries can wreak havoc with your body. You can turn to laser therapy for help with back pain, neck pain, and knee pain. Headaches and migraines might also benefit from this method.

If you feel like your body overall needs a bit of help, you can also look into laser therapy to improve your blood circulation. This, in turn, can help with nerve and muscles function.

Ask an Expert

If you’re still not sure about laser therapy for rehab purposes, it’s best to speak with a professional. They can look at your body more closely and recommend a course of treatment for you so that you can start to feel like your healthy self again.