Stretches to Do After a Workout

Stretching after a workout can help prevent injury and soreness later on. While it's a good idea to do basic stretches all over the body, it's also important to really focus on the muscles you've made work the hardest. Don't bounce while stretching and do the movements slowly, holding for about 30 seconds and repeating at least two to three times each.

  1. Leg Stretches

    • You should feel this stretch all along the bottom of your leg.

      Sitting on a mat or cushion, stretch one leg out in front of you and fold your other leg in toward your body. Keeping your back straight, reach out and grab the toes of the outstretched leg. When you're comfortable, slowly flex your toes toward your body. Try not to lock your knees and do this to both legs at least twice. Sometimes the calf muscle needs extra attention depending on your activity. Take extra time to gently pull the toes toward your body while leaning forward with a straight back to really stretch the calves.

    Hip Stretch

    • Stay seated on the floor and extend one leg out in front of you. Take the ankle of your other leg and place it across your extended one right above the knee. Keeping your back straight, slowly start to bend the extended leg up, keeping your foot flat on the ground so that your lifting your other leg. Go as far as is comfortable and hold. Repeat, switching leg positions.

    Forward Fold

    • This stretch is good for the legs and back.

      From a standing position, lean forward and try to touch your toes or the floor in front of you. Don't lock your knees. Try to keep your back straight but not stiff.

    Side Stretch

    • Lay back on the floor and bring your knees up to your chest. Extend your arms out straight away from you with your palms facing down. Keeping your knees together, slowly lower them to one side of your body, letting your legs rest on the floor next to you if you can, while keeping your upper body in position. Hold this stretch, then bring your knees back up to center and repeat on the other side.

    Arm Stretch

    • You should feel this stretch in your upper arm.

      Bring the upper part of your arm in front of and across your chest. Hold the elbow with your other hand and gently pull, feeling the stretch in your shoulder. Hold and repeat with other arm. Next bring your arm up and behind your head with your elbow pointed up toward the ceiling. Again, grab the elbow with your other hand and gently pull down. Hold and repeat with your other arm.

    Back Stretch

    • Keep a mat handy to use for a lower back stretch.

      Kneel on the floor, keeping your knees together and put your face on the floor in front of you. A mat or towel will be handy for this stretch. Reach forward, palms down and put your hands on the floor in front of you reaching straight out. This stretch will feel good on your lower back.

    Neck Stretch

    • Standing up straight but relaxed, gently let your head fall to one side while keeping your shoulders level. Don't tug on your head, just let the weight of it do the stretching for you. Hold and repeat on the other side.