Post-Workout Stretching: A Static Cool-Down That Aids Recovery
Post-workout stretching is a finishing process that slowly lengthens the muscles you used to release tension and restore flexibility. It's effective when done right after exercise while the muscles are warm, and static stretching that holds one pose for about 30 seconds is suitable.
The movements below are gathered to loosen the whole body evenly, from the chest, back, and glutes to the front and back of the thighs, calves, and arms. Prioritize stretching the areas you focused on that day, and rather than holding your breath, focus on the feeling of the muscle relaxing as you exhale.
Don't bounce or force it down to the point of pain. Stopping and holding at the point of a comfortable stretch helps ease soreness and aid recovery.
A Routine Worth Pairing With
- Post-Workout Cool-Down Stretches — A set of static stretches to lengthen the muscles you used
Recommended Exercises / Stretches
- Doorway Chest Stretch — A static stretch held after your workout, placing your arm on a doorframe to lengthen the front of the chest.
- Lat and Side Stretch — A static stretch held after your workout, reaching one arm overhead and leaning to the side to lengthen the lats and obliques.
- Cross-Body Shoulder Stretch — A static stretch held after your workout, pulling one arm across the front of your chest to lengthen the back of the shoulder.
- Overhead Triceps Stretch — A static stretch held after your workout, bending one arm behind your head and pressing the elbow to lengthen the triceps.
- Hamstring Stretch — A static stretch held after your workout to lengthen the hamstrings at the back of the thigh.
- Standing Quad Stretch — A static stretch held after your workout to lengthen the quadriceps at the front of the thigh.
- Figure-Four Glute Stretch — A static stretch held after your workout to lengthen the glutes in a figure-four shape.
- Calf Wall Stretch — A static stretch held after your workout, leaning on a wall to lengthen the calves.
Frequently Asked Questions
When is the best time to do post-workout stretching?
It's best to do it right after finishing your workout while the muscles are still warm. At this time the muscles and tendons are supple and lengthen well, and it also helps reduce next-day soreness (delayed-onset muscle soreness).
How many seconds should I hold one pose?
Usually holding each pose for about 20 to 30 seconds is standard. Don't hold your breath; exhale and stop at the point of a comfortable stretch. Repeating twice on each side for the same area is enough.
Does post-workout stretching get rid of muscle soreness?
Stretching doesn't completely eliminate soreness, but it helps release muscle tension and aid recovery. Combining light static stretching with adequate sleep and nutrition is effective for recovery.