You know that stretching goes a long way. Even further goes stretching the right muscles the right way. Try a few yoga poses to open your hips, back, shoulders and to release lactic acid from your muscles to reduce soreness.
1. Have you heard of sun salutations? There are different styles and sequences that are called sun salutations. Pick the one that suits you best. The one I am offering here is from traditional Ashtanga Vinyasa style.
2. Trikonasana a.k.a. triangle pose (video)
Stand with your legs 4 feet apart. Raise your arms shoulder-height, parallel to the floor with your palms down. Turn your left foot in about 45 degrees, and your right foot out 90 degrees. Your front heel should bisect the back foot. Bending from your hips, extend your torso to the right directly over your right leg, placing your right arm on a block behind your right foot. Stretch your left arm toward the ceiling, keeping your shoulders stacked in a straight line. Stay in this pose for 30 seconds to one minute. Inhale to come up slowly. Reverse the feet and repeat to the left.
3. Downward facing dog (video)
Start on your hands and knees, placing your hands directly under your shoulders, spreading fingers wide. Align your knees directly under your hips, and your toes turned under. Exhale and raise your knees and hips away from the floor until your body is in an inverted V position. Press your shoulder blades firmly into your back, then widen and draw them toward your tailbone. Keep your head between your arms. Once you’ve mastered this move on the mat, find this position on the bike (especially in your shoulders and back) for greater stability.
4. Pidgeon pose (video)
Start on your hands and knees with hands directly below your shoulders and knees directly under your hips. Slide your right knee forward, placing it between your hands. Lengthen your left leg straight back, and lower your hips toward the ground, keeping both hips facing forward. Press your shoulders back and down. Hold for one minute. Supporting your weight on your hands, return to starting position before repeating on the left.
I have used Men’s Health as a source as well as you tube video to show how to do the poses. My sincere thanks to them.