Do I need to stretch at the end of a workout?

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

  • 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.
Lying Quadriceps – Front or on One Side

Muscles stretched: [??]

  • 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: [??]

  • Holding on to the back of your thigh, ensure your back and glutes stay in contact with the floor.
  • Aim to fully extend your leg without locking the knee.
Seated Inner Thighs

Muscles stretched: adductors

  • Using your forearms, 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 stretched: deltoids

  • 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 stretched: pectoralis major

  • 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.