Creatine has become a foundational training supplement that athletes in many sports use. The benefits of creatine range from faster recovery times to higher energy and even accelerated muscle growth. The expected disadvantages include muscle cramps, dehydration and heat-related illnesses. Because creatine can cause muscles to grow quickly and become prone to cramping, a rigorous stretching regimen is necessary to maintain and improve flexibility.
Seated Calf Stretch
Step 1
Sit with both legs outstretched in front of you.
Step 2
Wrap a resistance band around the sole of one foot and hold the ends of the band with both hands. Slowly pull the band toward you, stretching your calf. Hold the position for 15 seconds.
Step 3
Return to the starting position, then repeat the process with the other foot.
Inchworms
Step 1
Stand with your feet a few inches apart. Exhale, brace your core and bend at the hips until your hands touch the floor.
Step 2
Walk your hands forward until you reach the push-up position. Perform one push-up.
Step 3
Walk your feet forward until they are a few inches from your hands. Then, repeat the process two more times.
Supine Shoulder Flexion
Step 1
Lie down with your arms at your sides, knees bent, feet flat on the floor. Breathe deeply for 30 seconds and relax.
Step 2
Inhale while pulling your shoulder blades down and back. Engage your core to keep your lower back flat against the floor.
Step 3
Exhale, lift your arms overhead and to the floor toward the wall behind you. Hold this position for for 15 to 30 seconds, then return to the starting position.
Seated Straddle With Side Reaches
Step 1
Sit on the floor with your your legs spread wide.
Step 2
Turn your torso to face your left leg. Place both hands on top of your left thigh.
Step 3
Reach both hands toward your left ankle and take hold of it. Do not bounce or round out your lower back.
Step 4
Return slowly to the starting position and repeat with your right leg.
Overhead Triceps Stretch
Step 1
Stand upright and roll your shoulders down and back.
Step 2
Reach your left arm overhead. Bend your left elbow, allowing your left hand to hang near the base of your neck.
Step 3
Grab your left arm --- just above the elbow --- with your right hand. Pull gently with your right hand for a deep stretch. Hold this position for 15 to 30 seconds. Release and repeat with the other arm.
Tips and Warnings
- While using creatine, perform stretches several times per day --- in the morning, before training, while training, after training and before bed. Perform several stretches for each body part. When stretching while training, stretch the body part you are currently training between sets. This will keep the time you take to stretch manageable. Both tissue massage and yoga can complement your stretching regimen and improve your flexibility gains.
- Do not force yourself to stretch farther than you can. Simply hold a position that is placing a significant stretch on the desired body part.
Things You'll Need
- Resistance band
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