Stretching. We know it’s good for us, but we often neglect to do it, whether it’s because we don’t count it as part of our workouts, or we just don’t think we have time to fit it in.
Stretching after your workouts has a number of benefits: it lengthens out your muscles, boosts your range of motion (which can make you stronger), increases flexibility, improves your posture and helps prevent injury.
Plus, by doing the right stretches, can help you get greater activation in the muscles (for example in your glutes) which means your workouts give you better results.
Stretching is starting to sound pretty good now, isn’t it?
And when you get in to it, stretching becomes something you actually look forward to doing – it actually feels pretty good.
So with all that being said, wouldn’t it be great if you had an easy and effective full-body stretching routine you could use after your workouts?
We thought agree, so without further ado, for your post-workout enjoyment…
Simple Post-Workout Stretch Routine
- Hold each stretch for 15 – 30 seconds.
- Remember to breathe! Relax in to the stretch.
- Don’t bounce (ballistic stretching), keep it slow an controlled.
- Don’t stretch too hard, you should feel an intense pull, but no pain (especially sharp pain).
Lastly, remember not to stretch if you’re injured without consulting a physiotherapist first.
Biceps & Triceps
If you want to increase the resting length of your muscles then you need to do developmental stretches. Unlike normal, maintenance stretching, developmental stretches are held for at least 30 seconds, but you can hold them for much longer (e.g. up to 2 minutes for very tight muscles).
For developmental stretches, you would go into the stretch as you normally do until you reach a point of tension. Hold the stretch for 10 seconds until the tension eases and then stretch a little further. Never force the stretch, rather relax into the stretch.
You should do 3 to 5 repetitions for each side when you’re doing developmental stretches. The best time to do developmental stretching is after your workouts when your muscles have already warmed up.