Essential Post-Workout Stretches

Stretching after a workout is important for a number of reasons: it will help your muscles recover more quickly, it’ll improve your range of motion, and it will reduce post-workout soreness.

That said, with all of the information overflowing in the online fitness space and seemingly infinite recommendations being thrown your way, it’s difficult to know what stretches you should focus on and which you can skip.

And that’s where we come in!

If you’re pressed for time but want to make sure you’re covering all of your body’s bases, these are the stretches you never want to miss.


Gently warm your body, then move into each stretch as deeply as you can before experiencing pain. Be sure to breathe, and hold for 20-30 seconds. 


Hamstring Stretch

Sitting tall with your legs stretched in front of you, slowly reach toward your toes with both hands while making sure to keep your back as straight as possible. This move will stretch your hamstrings and minimize lower back pain.


Shoulder Stretch

Raise one arm and bend it at the elbow behind your head, then grab the bent elbow with your other hand and hold. Doing this stretch will open up your shoulders and loosen your back muscles, helping to improve your posture.


Quadriceps Stretch

Stand near a wall or chair for support and grab your right ankle with your right hand, pulling your heel toward your buttocks, and hold while keeping your knees close together. This will stretch out the big muscles in the front of your thighs and reduce soreness considerably.


Groin Stretch

Sit on the floor with the soles of your feet touching one another. Gently grab onto your toes with both hands and slowly lean forward, keeping your back straight and bending from the hips. This move will open your hips and improve your legs’ range of motion.


Abdominal Stretch

Lie flat on your stomach with your hands directly below your shoulders and your elbows tucked into your side. Slowly push your upper body away from the ground without lifting your pelvis and hold. This will loosen your entire core, helping to prevent future injuries.


Chest Stretch

Lightly grab a pole or door frame at shoulder height keeping your arm straight. While gripping the frame with your straight arm, slowly turn your torso in the opposite direction until you feel a stretch in your chest. This will open up your shoulders and chest, and help to prevent your shoulders from rolling forward into poor posture. 


Once you’ve tackled each of these, you’ll have stretched all of the major areas of your body and can look forward to a faster, less painful recovery after all of your hard work. Of course, if you have anymore questions regarding stretching, or fitness in general, we’re here to help! Come visit Total Woman Gym + Spa so that we can help you be a happier, healthier you.