The 10-Minute Stretching Routine After Every Workout
Stretching after training helps you relax, improves mobility over time and makes the transition back to your day feel smoother. It only takes ten minutes, yet it's the part of the workout most people skip.
Hamstring stretch
Seated or standing, hold 30 seconds per leg.
Quad stretch
Hold your foot behind you, knees together. 30 seconds per side.
Hip flexor lunge
Kneel in a lunge and push the hips forward gently.
Figure-four glute stretch
Lie on your back, cross one ankle over the opposite knee and pull gently.
Chest and shoulder opener
Clasp your hands behind your back and lift gently.
Child's pose
Finish with slow breaths to calm the nervous system.
FAQ
Should I stretch before or after training?
Before training, focus on dynamic movements like leg swings and lunges to warm up. Save longer, static holds for after your workout when muscles are warm.
Ten minutes of stretching is a small investment with big rewards.
