eBook: Stretching after a workout
eBOOK: Stretching after training
Why is post-workout stretching important?
Stretching after a workout is a key part of any exercise routine, helping to reduce muscle tension, improve flexibility and speed up recovery. Regular stretching not only reduces the risk of injury, but also increases range of motion and supports overall fitness.
Below is a comprehensive guide to stretching various muscle groups, which can be performed after a workout to feel relaxed and better prepared for the next training day.
Stretching the quadriceps muscles of the thigh
- Stretching the quadriceps while standing
Series: 1
Time: 30-45 seconds for each leg
How to perform: Standing, bend one leg at the knee, draw the foot towards the buttock and grasp it with your hand. Gently draw your leg upward to feel the stretch in the front of your thigh.
- Quadriceps stretching while lying down
Series: 1
Time: 30-45 seconds for each leg
How to perform: Lie on your stomach, bend one leg at the knee and grasp the foot with your hand. Gently draw your foot towards your buttock to stretch your thigh muscles.
- Stretching the quadriceps while kneeling
Series: 1
Time: 30-45 seconds for each leg
How to perform: Kneel on one leg and extend the other leg forward. Grasp the foot of the kneeling leg and draw it toward your buttock.
- Stretching the quadriceps in the butterfly position
Series: 1
Time: 30-45 seconds
How to perform: Sit on the ground with your legs joined and drawn together. Gently press your knees toward the ground to feel the stretch in the front of your thighs.
Stretching the biceps thigh muscles
- Stretching the biceps in a standing position
Series: 1
Time: 30-45 seconds for each leg
How to perform: Standing, lift one leg forward, resting it on an elevation (such as a chair). Lean forward, trying to touch the toes of your foot.
- Stretching the biceps in a sit-up
Series: 1
Time: 30-45 seconds for each leg
How to perform: Sit on the ground, straighten one leg, and bend the other leg at the knee. Lean toward the straightened leg, trying to reach your toes.
- Stretching the biceps while lying down
Series: 1
Time: 30-45 seconds for each leg
How to perform: Lie on your back, bend one leg at the knee, grab your foot and pull it toward your chest, straightening your leg.
- Stretching the biceps while kneeling
Series: 1
Time: 30-45 seconds for each leg
How to perform: Kneel on one leg, extend the other leg in front of you, resting the heel on the ground. Lean forward, feeling the stretch in the back of your thigh.
- Stretching biceps standing against the wall
Series: 1
Time: 30-45 seconds for each leg
How to perform: Standing against a wall, place one leg on a wall or low surface, lean toward the leg, feeling the stretch in the back of the thigh.
Stretching the gluteal muscles
- Stretching the glutes while lying down (pigeon position)
Series: 1
Time: 30-45 seconds on each side
How to perform: Lie on your back, bend one leg and place your ankle on the opposite knee. Draw your leg toward your chest, feeling the stretch in your buttock.
- Stretching the glutes in a sitting position
Series: 1
Time: 30-45 seconds on each side
How to perform: Sit on the floor, with one leg straight and the other leg stopped by the straight leg. Gently draw your knee toward the opposite side, feeling the stretch in your buttocks.
- Stretching the glutes while lying down (twisting position)
Series: 1
Time: 30-45 seconds on each side
How to perform: Lie on your back, bend your legs at the knees and gently move them to one side trying to touch the ground. Hold this position, feeling the stretch in your buttocks.
- Stretching the buttocks on all fours (dog position)
Series: 1
Time: 30-45 seconds on each side
How to perform: Get on all fours, move one leg toward the forearm, and extend the other leg backward. Lower your hips toward the ground, feeling the stretch in your buttocks and hips.
Stretching the calf muscles
- Standing calf stretch (against the wall)
Series: 1
Time: 30-45 seconds for each leg
How to perform: Standing against a wall, extend one leg backward, keeping the heel off the ground and the other leg slightly bent. Lean forward, feeling the stretch in your calf.
- Standing calf stretch (downward)
Series: 1
Time: 30-45 seconds
How to perform: Stand in a "pyramid" position, with your hands on the ground and your hips up. Lower your heels toward the ground, feeling the stretch in your calves.
- Seated calf stretch
Series: 1
Time: 30-45 seconds for each leg
How to perform: Sit on the floor, straighten one leg in front of you and bend the other leg at the knee. Lean forward toward the straightened leg, feeling the stretch in your calf.
- Stretching the calves in the kneeling position
Series: 1
Time: 30-45 seconds for each leg
How to perform: Kneel on one leg and extend the other leg forward, resting the heel on the ground. Lean forward, feeling the stretch in the back of the calf.
- Stretching calves on the stairs
Series: 1
Time: 30-45 seconds for each leg
How to perform: Stand on the stairs, heels sticking out over the edge. Slowly lower your heels down, feeling the stretch in your calves.
Stretching the abdominal muscles
- Stretching the abdomen while lying on the stomach (cobra position)
Series: 1
Time: 30-45 seconds
How to perform: Lying on your stomach, lean on your forearms, lifting your chest and pulling your head back. Feel the stretch in the abdominal area.
- Stretching the abdomen while kneeling (child's position)
Series: 1
Time: 30-45 seconds
How to perform: Kneel, sit on your heels and lower your torso down, extending your arms in front of you. Hold this position, feeling the stretch in your abdomen and back.
- Standing abdominal stretch (position with hands up)
Series: 1
Time: 30-45 seconds
How to perform: Stand straight, raise your arms up and lean to the side, feeling the stretch in the lateral abdomen.
- Stretching the abdomen while lying on the back (twisting position)
Series: 1
Time: 30-45 seconds on each side
How to perform: Lie on your back, bend your legs at the knees and gently move them to one side, keeping your arms on the ground, feeling the stretch in your abdomen.
Stretching back muscles
- Stretching the back in the child's position
Series: 1
Time: 30-45 seconds
How to perform: Kneel down, sit on your heels, and then lean forward, stretching your arms in front of you. Feel the stretch in your back.
- Back stretch while lying on your back (brush position)
Series: 1
Time: 30-45 seconds
How to perform: Lie on your back, draw your knees to your chest, and then gently rock from side to side, feeling the stretch in your back.
- Kneeling back stretch (cat-cow position)
Series: 1
Time: 30-45 seconds
How to perform: Get on all fours, alternately round your back up (cat position) and concave down (cow position), feeling the stretch in your back.
- Seated back stretch (twisting position)
Series: 1
Time: 30-45 seconds on each side
How to perform: Sit on the ground, straighten your legs, and twist your upper body toward one leg, feeling the stretch in your back.
- Stretching the back while standing (snake position)
Series: 1
Time: 30-45 seconds
How to perform: Stand straight, arms raised, then lean forward, trying to touch the ground, feeling the stretch in your back.
Stretching the chest muscles
- Stretching the chest against the wall
Series: 1
Time: 30-45 seconds on each side
How to perform: Stand against a wall, extend one arm to the side and gently rotate your body to the opposite side, feeling the stretch in your chest.
- Stretching the chest while lying on the stomach
Series: 1
Time: 30-45 seconds
How to perform: Lying on your stomach, extend your arms in front of you and gently lower your chest toward the ground, feeling the stretch in your chest.
- Stretching the chest in the standing position
Series: 1
Time: 30-45 seconds
How to perform: Stand straight, hands joined behind your back, gently lift your arms up and back, feeling the stretch in your chest.
- Stretching the chest in a sitting position
Series: 1
Time: 30-45 seconds
How to perform: Sit up straight, intertwine your hands behind your back and raise your arms, feeling the stretch in your chest.
- Stretching the chest in a sitting position
Series: 1
Time: 30-45 seconds
How to perform: Sit up straight, intertwine your hands behind your back and raise your arms, feeling the stretch in your chest.
- Stretching the chest while lying on the back (hands to the side position)
Series: 1
Time: 30-45 seconds
How to perform: Lying on your back, arms spread to the side, gently lower your arms to the ground, feeling the stretch in your chest.
Stretching the shoulder muscles
- Kneeling shoulder stretch
Series: 1
Time: 30-45 seconds on each side
How to perform: Kneel on all fours, extend one arm forward, lower your shoulders toward the ground, feeling the stretch in your shoulders.
- Stretching the shoulders while lying on the back
Series: 1
Time: 30-45 seconds on each side
How to perform: Lying on your back, one arm extended to the side, gently press down on the shoulder with the opposite hand, feeling the stretch in the shoulder.
- Stretching the shoulders in a sitting position
Series: 1
Time: 30-45 seconds on each side
How to perform: Stand straight, one hand behind your back, the other hand in front of you, gently move your hand back while pushing your chest forward, feeling the stretch in your shoulders.
- Stretching the shoulders against the wall
Series: 1
Time: 30-45 seconds on each side
How to perform: Stand close to the wall, lean one hand against the wall, gently rotate your body to the opposite side, feeling the stretch in your shoulder.
Stretching the forearms
- Stretching the forearm from above
Series: 1
Time: 30 seconds per arm
How to perform: Stand straight, extend one hand in front of you, then grab your fingers with the other hand and delicately draw your fingers toward your forearm, feeling the stretch.
- Forearm stretch from below
Series: 1
Time: 30 seconds per arm
How to do: Stand straight, extend one hand in front of you so that the fingers point downward, then grab the fingers with the other hand and gently draw the fingers toward the forearm, feeling the stretch.
Stretching after a workout is an extremely important element that is often overlooked, which is what helps minimize the risk of overload and helps recover tired muscles.
Regular stretching promotes improved posture, reduces muscle pain and contributes to overall fitness and health. It's worth taking a few extra minutes after each exercise session to take care of your body and ensure full recovery. Remember to perform each pose slowly and sensitively, focusing on your breathing and muscle feel.
Are you ready for more inspiration and tools to take your training to the next level?
The EVI SPORT brand offers a wide range of ebooks and products to help you achieve your goals faster and more effectively.
Ebooks:
- Warming up before your workout
- Training with resistance bands for women (fabric and latex versions)
- Workout with POWER BADNS resistance bands for beginners and more advanced exercisers
- Training with resistance bands EXSPANDERS for everyone, from beginners to advanced (from 4kg to 100kg load)
- Training on a gym ball
- Massagers - how to properly perform a massage to relax muscles
- Stretching after training
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And don't forget our assortment of sports equipment to help you get even more out of each workout. Choose from:
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