How often do you remember to stretch after a workout? These after workout stretches will help with the post-workout muscle kinks and soreness. These “static” post-workout stretches require holding a position for 15-30 seconds before moving onto the next one. Static stretches are more appropriate for after a hard workout, as your muscles have already been loosened by this point.
On the flip side, “active” stretches are better for pre-workout stretching. As mentioned in my Before Workout Stretches post, there is no clear consensus on when the best time to stretch is. Some people stretch before they work out, some stretch after they work out, and (if you’re a yogi) stretching is the whole workout. In my opinion, when it comes to working out, any stretching at all (before, after, and/or during) is a good idea.
After Workout Upper Body Stretches:
Bring one arm up by your head, let the elbow bend and forearm hang behind your head, and press slightly down on the elbow with your other arm (then switch sides) to stretch your triceps.
Biceps & forearm stretch:
Stand with your side to a wall, place the palm of your hand on the wall, and lean forward so that you are pressing your arm slightly behind you, keeping the elbow straight, to stretch your biceps. Do this for each arm.
After Workout Lower Body Stretches:
Stand with your feet a few inches apart, then bend your left knee and bring the heel of your left foot up as close to your buttocks as possible, holding the back of your foot with your hand. Hold for 30 seconds, then switch legs.
Sit on the ground and cross your left ankle over your right knee. Then slowly raise your right knee towards your chest, keeping your back straight, until you feel the stretch through your left glute. Hold for 30 seconds, then switch and repeat on the other side.
After Workout Core Stretches:
Back & shoulder stretch:
Stand with your feet placed slightly apart and your hands clasped together behind your back. Hinge your torso forward at the hips and let your head hang as you bring your arms above your head. Relax in this position as long as you’d like, but take care to avoid “locking” your knees.