After every workout it is so important to stretch. I myself brushed this aside when I first started working out but now that I have started developing more muscle, I find it vital. I was starting to get so stiff and inflexible. I used to do gymnastics when I was younger and I retained a lot of my flexibility afterwards so I was super shocked when I started becoming more and more inflexible. Stretching after your workouts allows your muscles to recover and repair. In addition it will help to reduce muscle soreness that you may experience after your workouts.
In this post I have put together a full body stretching routine that you can do after your workout. If you have all the time in the world, I would hold these for around 30 seconds each and it should take around 15 minutes. However if you are short on time, you could instead hold them for around 15 seconds or however long seems sufficient.
Standing Calf Stretch + Shoulder Stretch
Stretches Calves & Shoulders
Come into a lunge position with your right foot in front and your left foot foot slightly turned outwards. Slowly bring your left heal to the ground to feel the stretch in your calf. Then bring your right arm across your body holding your elbow in place with your left arm. To increase the stretch, pull the right arm in closer to your body using your left.
Inner Thigh Stretch + Tricep Stretch
Stretches Inner Thighs and Triceps
Come into a side lunge position with your right leg bent. You should feel the stretch in your left inner thigh. At the same time bend your right arm above your head and lengthen the right side of your body. Gently pull the right elbow towards the left using your left hand to feel the stretch in your triceps. To increase the stretch lean over to the left.
Low Lunge Stretch
Stretches the Hip Flexors & Groin
From standing, step your right foot forward and bring your left foot backwards. Bend your right knee to come into a lunge position. Keep your left leg straight and place both hands to the left of your right foot. Sit into your right leg to open up your hip flexors and to feel the stretch in your groin.
Kneeling Quad Stretch
Stretches Quads & Hips
Step your right foot forward coming into a lunge before lowering your left knee to the ground. Place your right hand on your right knee and hold your left foot with your left hand. Make sure that your right leg forms a right angle and that your chest and hips are both facing forward. You should feel this stretch in your left quad and hip.
Opens the Hip Joint and Stretches the Glutes & Groin
Bring your right shin onto the mat with your left leg extended outwards. Then slide your leg so that your right foot is pointing towards your left hip. Keep your hips facing forward. You can either keep your body upright or for a stronger stretch, rest your body on your front leg.
Kneeling Hamstring Stretch
Stretches the Hamstring
Start at a kneeling position before bringing your right leg in front of yourself with your left knee directly below your body. Bend your body towards your right leg and pull your foot towards you. You should feel this stretch in your hamstrings.
Stretches the Adductors
Come to a seated position, bringing both feet in towards each other so that the soles of your feet are touching. Sit up tall before bending forwards as much as you can. Make sure your feet are as close to your body as possible and your knees are as low as they can go.
Seated Side Stretch
Stretches Back of Thighs & Side of Body
From the butterfly position, bring your right leg out so that it is straight out to the right. Straighten your back and stretch the right side of your body towards your right leg. Make sure that your body is kept outwards to feel the stretch up the left side of your body.
Seated Forward Bend
Stretches the Hamstrings & Calves
In a seated position, bring both legs out straight in front of you. Sit up straight before bending forward to pull your feet towards your body. You should feel the stretch in both your calves and your hamstrings.
Kneeling Groin Stretch
Stretches the Groin
Start on your hands and knees before slowly sliding your knees outwards as far as you can go with your shins parallel to one another. Either hold yourself up on your hands or elbows making sure that your bum is in line with your knees.
Stretches the Outer Thighs & Glutes
Begin in a seated position with both legs straight in front of you. Bend your right leg over your left and reach you right arm behind you to stabilise yourself. Pull your right leg with your left hand towards the left making sure your right foot is as close to your body as possible.
Stretches the Glutes
Lie on your back with both knees bent. Bring your right ankle onto your left thigh just above your knee. Bring your hands around your left thigh and gently pull inwards. You should feel this stretch in your glutes.
Stretches the Glutes & External Obliques
Lying on your back bring both arms out to either side. Bring your right leg across your body pulling it with your left arm. Slowly rotate your upper body in the opposite direction.
Lower Back Release
Stretches the Lower Back
Lie on your back and draw both of your knees into your body. Hug your knees with your arms and your head towards your knees.
Chest Opener With Forward Bend
Opens Up the Chest
Stand with your feet hip width apart. Interlace your hands behind you and squeeze your shoulder blades together. With your legs straight, fold your body about your hips and bring your hands over your head.
Upper Back Stretch
Stretches the Upper Back
Again stand with your feet hip width apart and interlace your hands in front of your body. Bring your arms up to shoulder height and curve your back tucking your head inwards. Whilst you are doing this stretch you should be pulling your shoulders forward.
I hope you have enjoyed this post! Pin the image above for later or save so that you can come back to it later.