After the completion of these Three Exercises, it is imperative to Stretch your body. This is a powerful stretch and will prevent any injuries or spasm that would have crept in, and would lay latent, just waiting to take over you, once you return from the active state to the normal state.
It is important to understand that Stretching after exercises acts as a Protective shield to the body and care and caution should be practiced at all times to do these stretches.
The Cobra Stance
This is probably the most Power stance created by the Martial art exponents of the Kung fu era. This gives your body a complete stretch of the spinal chord, the neck and the back muscles.
When done correctly, this exercise aids in relaxing all of the back muscles, including the Hip and the waist, plus the Thighs and the Quads.
Lie on your stomach, with your hands at your side and palms on the ground. Now, blowing air out through your mouth, raise your upper body, waist up, and hold at this position. Ensure that your waist, along with your Hip is targeted. For better intensity, you can raise your head to look up to the skies. Hold this position for 30 seconds. And then, return to the Neutral position, which in this case would be lying on your Tummy.
Repeat this move at least 4 times, with hold up to 30 seconds each. This stretch will ensure that you will be fit for the Next day’s work out.