Yes, after a workout your muscles will remain in a slightly contracted state that can cause soreness or stiffness later. Stretching them helps to maintain a healthy range of movement around your major joints.
Ideally, aim to stretch each of the muscles you’ve worked. Take the muscle to a point of mild tension and hold each stretch for 20 to 30 seconds.
Post-workout stretches
Seated Hamstring – Bench or Chair & Floor-Based
Muscles stretched:
- Keeping your spine long, lean forwards from the hip to a point of mild tension at the back of your thigh.
- To progress the stretch, once the tension eases, gently lean further forwards to the next point of mild tension.
Standing Calf
Muscles stretched: gastrocnemius and soleus
- Place your hands against a wall, shoulder-width apart.
- Bend the front knee and ensure both feet are facing forwards, keeping the back leg straight.
- Shift your weight forwards, bending your elbows and ensuring there is a straight line from head to heel, until you feel a mild tension from along the back calf down to your ankle.
Lying Quadriceps – Front or on One Side
Muscles stretched:
- Lie on your front or side, with your forehead resting on one arm.
- Raise one heel gently towards your glutes — aim to take hold of your foot or socks, and avoid holding on to your ankle.
- Ensure both knees are aligned and gently push your hips forward during the stretch.
Lying Hamstrings – Hand or Band Support
Muscles stretched:
- Lie on your back and raise one leg towards you, aiming to keep the leg straight.
- Holding on to the back of your thigh, ensure your head and back stay in contact with the floor.
- Aim to fully extend your leg without locking the knee.
- Your hips should stay in contact with the floor and the knee of the supporting leg stays bent.
Seated Inner Thighs
Muscles stretched: adductors
- Sit upright and place the soles of your feet together.
- Placing your hands on your feet or just above the ankle joint, use your forearms to gently press the inner thighs towards the floor until the point of mild tension.
- Keep your spine long and chest lifted.
Shoulders – Standing or Seated Muscles
Muscles stretched: deltoids
- Standing or seated, take one arm across the body in line with your chest.
- Ensure both shoulders are drawn back.
- Apply a little pressure against the lengthened arm until the point of mild tension.
Chest – Standing or Seated Muscles
Muscles stretched: pectoralis major
- Stand with your feet hip-width apart, spine neutral.
- With hands place on the top of your glutes, squeeze your shoulder blades together to feel the stretch across your chest.
- Focus on keeping your spine neutral throughout the stretch.
