Stretching after a workout is the most important part of your workout. Skip stretching and you put yourself at higher risk for injury, tightness and cramping in the middle of the night. Taking the time to stretch releases tension from the joints and elongates the muscle fibers. Stretching is also helps the body to recover and relax from a vigorous routine.

Try these 8 easy stretches to prevent injury and put a pleasant end to your workout.

Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart. Breathe easily.
  • On an exhale, bend forward at the hips and lower your head toward floor. Release all tension in your neck and shoulders.
  • Reach your fingertips to the floor or wrap your arms around the backs of your thighs, knees or shins. Hold the stretch for at least 45 seconds. Relax and breathe easily.
  • Bend your knees and slowly roll up to finish.

Sitting Glute & Lower Back Stretch

  • Sit on the floor with both legs flat in front of you.
  • Cross your right leg over your left knee, placing your right foot flat on the floor.
  • Place your right fingertips or palm on the floor behind your body.
  • Place your left hand outside your right quad or your left elbow outside your right knee, pressing your right leg to the left as you twist your torso to the right. Remain long in your torso. Breathe easily.
  • Hold the stretch for 30-45 seconds. Release and repeat on the other side.

Wide Leg Stretch

  • Stand tall with your feet about 3 feet apart. Your toes face forward.
  • On an exhale, bend forward from the hips and lower the crown of your head toward the floor.
  • Grab the backs of your knees, shins or ankles and gently pull to stretch further.
  • Release the tension in your neck and shoulders by letting your head hang. Hold the stretch for 30 seconds to one minute.
  • Inhale and slowly raise to standing.

Triceps Stretch

  • Stand tall with feet hip-width apart, arms extended overhead.
  • On an exhale, bend your right elbow and reach your right hand to touch the right shoulder blade.
  • With your left hand, grasp just below your right elbow and gently pull inward.
  • Switch arms and repeat.

Butterfly Stretch

  • Sit tall on the floor with the soles of your feet together.
  • Grasp your ankles or feet and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor with your elbows.
  • Hold this stretch for 30 seconds to one minute.

Side Bend Stretch

  • Stand tall with feet hip-width apart. Raise both arms toward the sky.
  • While keeping your left arm up, bring your right arm down to rest on your right leg. Gently bend your torso. Reach your right fingertips as far down your right leg as possible. Breathe easily.
  • Hold this stretch for 30 seconds to 2 minutes.
  • Repeat on the other side.

Neck Stretch

  • Stand with feet shoulder-width apart or sit down with your back.
  • Drop your right ear to your right shoulder.
  • To deepen the stretch, gently press down on your head with your right hand.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

Quadricep Stretch

  • Lie on one side.
  • Keep your bottom leg straight and bend your top knee. Grab your ankle or foot and pull your heel toward your butt.
  • Keep your hips facing forward.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

BONUS: Try these stretches for tight hips

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