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The Ultimate Post-Workout Series To Improve Your ROM

Posted by Kelsea Fowler on

If you want to sculpt your whole body, you have to work your ENTIRE muscle. That’s exactly what full range of motion stretches prep you for.

Even if you don't think you care about flexibility, you do. If you want stronger muscles, you need big range of motion so you can access your entire muscle. You'll also have better muscle balance, joint stability, and safer recovery after workouts. Try introducing this series of stretches after your next workout for increased ROM - you won't be sorry. 

You'll need: a strap or towel, a mat, and a foam roller. 

Cow-Face Pose

This yoga pose deeply stretches the shoulders and the hips. It also calms the mind and helps improve posture overtime! 

1. Come to a cross-legged sitting position.

2. Stack your right knee directly on top of your left and then slide the right foot to the outside of your left hip. Make sure both sit-bones are evenly touching the ground. 

3. Extend your left arm up to the ceiling. Then, bend your left elbow and pat your back. Extend your right arm down and around to reach up towards your left hand. Your right palm will face away from your body. Hook your hands together. If your hands don't reach each other, use a strap or a towel to connect them. 

4. Roll your shoulders back and down. Take 10 deep breaths. Actively reach your top elbow towards the ceiling while reaching your lower elbow to the floor. Keep your elbows drawing in towards the body, not out to the sides. 

Switch sides for your arms and legs! 

Twisted Lizard Pose 

This pose stretches the quadriceps, abdominals, hips, and thighs. It also strengthens the glutes and quads. Make sure to go slowly and listen to your body. 

1. Start standing on your knees (place a mat or a towel underneath for extra cushion). Step your right foot forward, so your knee and ankle are in one line, to come into a low lunge. Widen your stance to make the stretch deeper, keep your left knee on the ground. 

2. Place your left hand down on the ground, on the inside of your right foot. Extend your right arm up to the sky, twisting your upper body to the inside of your right leg. Take 10 deep breaths.

3. On your inhales, lengthen the spine. On the exhales, twist a little deeper. For a balance challenge, take your gaze towards your right finger tips. 

Switch sides & repeat! 

Foam Roll

Foam rolling is a type of self-myofascial release where pressure is applied to certain body parts to reduce pain and muscle tension while increasing flexibility.


1. Lay on your belly with one leg on top of a foam roller, so it’s against your inner thigh.

2. Shift your total weight onto the foam roll. While trying to relax the muscles of the inner thigh, roll over the area between your hip and knee. Do this for 10 deep breaths. 

Repeat on opposite leg! 

IT Band

1. Lay on your side with your bottom leg on top of the foam roller (between the hip and the knee) and cross your top leg in front of you.

2. Put as much of your body weight as tolerable on that bottom leg.

3. Roll your leg over the foam from your hip to your knee. Do this for ten deep breaths. 

Switch sides & repeat on opposite leg! 


1. Sit on the floor and put the foam roller under your upper legs. Put your hands or forearms to your side or behind you to support your weight.

2. Using your hands or elbows, lift your hips off of the floor and roll your weight on the foam to just one leg. Try to relax the muscles as you roll the foam from the hip to the knee. Take ten deep breaths. 

Switch sides & repeat! 

Frog Pose  

Frog pose alleviates back pain while stretching the inner thighs, groin, and hips. Go slowly and listen to your body. 

1. Start on all fours and walk your knees as far apart as is comfortable. The knee to ankle will make a 90 degree angle- try to keep the inside edge of your feet on the ground. 

2. Lower down onto your forearms, stacking your elbows right below your shoulders.

3. Relax your chest and belly down, and your hips back and down. You can rock your weight forward and back to explore further ROM here. Stay here for five minutes and breathe deeply. 


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