Stretching after a workout

At the end of a workout, the last thing most guys want to do is stretch and cool down. If they do dedicate time to stretching after a workout, it usually involves a few simple toe touches and some arm swings before heading for the smoothie bar.

As you perform contraction after contraction during your workout, your muscles are left in a shortened state. helps reset your body to a natural position and posture. Walk out of the gym without paying attention to areas that are overly tight, and you may pay the price later on with increased soreness and stiffness. 

There are multiple types of stretching techniques to use during your workouts with the most popular being static (holding a position) and dynamic (moving quickly through positions) stretching.

Static stretching is only part of a good cool-down routine. Along with stretching, put some light walking and foam-rolling at the end of your workout. This will help increase circulation and lower your heart rate slowly instead of heading out of the gym immediately after your last set. A cool-down routine will also decrease post-workout soreness.

 1. Calf and Hamstring Stretch

While seated on a yoga mat, extend both legs out in front of you.

• Lift up and turn out your left leg so that your foot is resting against the inside of your right leg as shown.
• Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.
• Hold this position for 20-30 seconds.
• Repeat on your left side

2. Hip Flexor Stretch

• Begin in a kneeling position on a yoga mat.
• Release your right leg and take one large step forwards so that you are in a lunge position as shown. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.
• Keeping your torso upright, push your hips forward so that you feel a stretch along the front of your back leg.
• Hold this position for 20-30 seconds.
• Repeat with your left leg forward.

3. Abs Stretch

• Start by lying flat on your stomach on a yoga mat. Bring your arms in and place your hands flat on the floor on either side of your chest.
• Slowly extend your arms to bring your chest off of the floor. Ensure that you keep your shoulders down.
• Hold this position for 20-30 seconds.

4. Glutes Stretch

• Plant both feet on the floor shoulder width apart.
• Release your right leg and turn it out so that your ankle is resting just above your left knee.
• Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown.
• Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you.
• Repeat with your left leg.

5. Chest Stretch

Plant both feet on the floor shoulder width apart with arms by your sides.

Reposition your hands behind your body and interlock your fingers.

Gently pull your hands away from your body. This should cause your shoulders to retract (squeeze together) and open up your chest.

Hold this position for 20-30 seconds.