How to Use Your Smartwatch for Post Workout Stretching Routines
The Ultimate Full-Body Stretching Routine
It doesnt matter your age, experience level, or training discipline as an athlete. Incorporating a full-body stretching program into your regular routine will help build a strong foundation for improving your biomechanics, reducing risk of injury, and will help maximize your athletic performance and exercise output in training.
This article outlines the ultimate full-body stretching routine. It will include an easy-to-reference graphic you can save to your phone and an index chart to give you the references and resources you need to perform stretches you may be unfamiliar with correctly.
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Why You Should Have a Daily Full-Body Stretching Routine
While flexibility and mobility are distinctly different from one another, the flexibility gained from static stretching is a powerful tool that fits into the overall puzzle of maximizing your mobility.
Your bodys biomechanics and muscular systems are a complex network comprised of individual components, each having direct and indirect effects on how your body moves.
As an example to paint a picture. It may seem odd to think that immobility, inflexibility, or improper range of motion in your feet and legs could be the origin point of back and neck pain. But everything in your bodys interconnected network can cause chain reactions affecting biomechanics and tension multiple steps down the chain of human motion.
A well-rounded stretching routine that considers your most used muscle groups(especially those most likely to be out of balance from our modern lifestyles)is a worthwhile investment that minimizes the chances of small imbalances gradually developing into more significant problems.
Getting in-tune with your range of motion and muscle flexibility across your entire body also allows you to better understand how your body reacts to your current training program and lifestyle. Recognizing changes from day to day in how tension develops in your body makes it much easier to identify what changes may have positive or negative impacts on different aspects of your biomechanics.
All of that starts with a simple, consistent full-body stretching program.
Best Time of Day to Stretch
If you want something to be consistent, you need to integrate it into your life in a way that transforms it into habit.
This means selecting when to perform your stretching routine during the day should be based on how likely you will be able to maintain carving out that time each day in your regular schedule.
Some people like to stretch first thing in the morning to loosen up muscle tightness that may develop while you sleep. Others prefer to find a time near the end of the day to wind down and identify tension that may have developed throughout the day.
Whichever is best for you, the most important factor is to find a regular habit on your current daily ritual to link it to. If youre a morning person, that might mean I cant make my morning coffee until I complete my stretching. Or, if youre an evening person, that might mean I can only watch my favorite nightly TV show if I complete my stretching program beforehand.(Or during!)
Does Stretching Post-Exercise Reduce Muscle Soreness?
There are, however, a few timeframes where you should avoid static stretching.
The first is immediately before training. Static stretching can actually decrease muscle performance make you more susceptible to injury during your training session. Having muscles and tendons lengthened can place them into compromised states under load. Additionally, static stretchings ability to reduce your pain perception can cause you to push beyond your range of motion where your brain would otherwise have limited for your bodys own safety. Before a workout or competition, active warmups are preferred to get your body ready to train rather than static stretching.
The second misconception about stretching is that it reduces soreness immediately after exercise. However, theresearch showsthat there isnt any evidence to support this hypothesis statistically.
Rather, for your cool-down to jumpstart recovery and reduce your chances for delayed-onset muscle soreness practices likeself-myofascial release, vibration therapy, and percussive therapy from massage guns,are a much better choice.
Best Hold Time and Frequency of Static Stretching
How long you should hold each stretch and how often you should stretch are two areasstudied for decadesin exercise science. And have produced guidelines to allow you to be efficient with your time and ensure youre achieving the desired effects from your stretching routine.
Here are a few of the guidelines on time and frequency recommended by the American College of Sports Medicine:
How long should you hold each stretch?
Each stretch should be held for 15-30 seconds and repeated 2 to 4 times each session.
How often should you stretch each week?
You should stretch at a minimum of 2 to 3 days a week to notice the physiological benefits of your stretching program.
Can I stretch more days a week and perform longer holds?
Just like any other physiological stressor, like weight training or running, you will gradually adapt and advance in your stretching practice.
As you advance and gain more experience, you will become more in-tune with how your body responds to different times and frequencies. At this point, you will be able to gauge extending holds and increasing how many days a week you include your daily stretching regimen.
One trap to avoid is increasing your frequency to multiple sessions a day. The research on stretching suggests that increasing stretching sessions from once to three times a day did not improve muscle flexibility compared to one daily session.
Increasing frequency should be viewed through the lens of increasing once-daily stretching sessions. Ramping up your sessions to multiple a day may cause you to be spinning your wheels, wasting time.
Building a Full-Body Stretching Routine
A well-structured full-body stretching routine considers two different factors: Coverage of all major muscle groups. And the order the stretches are completed.
For muscle coverage, you want to ensure each muscle group gets adequate attention. Otherwise, flexibility in one area and not another could create new issues and imbalances.
For the order of the stretching exercises you complete, most stretches engage both primary and supporting muscle groups. This cooperation of different muscle groups is necessary for both proper movement as well as stretching. If your supporting muscle groups are tight, they will be the limiting factor in how well you can stretch the primary muscle you are targeting making it important to first stretch the supporting muscles before the primary muscles.
For example: If your calves are tight, they will be the limiting factor in how well you can stretch your hamstrings. By stretching your calves first, you will achieve a more effective stretch for your hamstrings later in your session.
The full-body stretching routine below keeps this in mind, ensuring that you first target supporting muscle groups before engaging the primary muscles.
Order of Muscles Stretched:
- Lower Back
- Upper Back
- Obliques and Core
- Arms
- Pectorals
- Glutes
- Calves
- Hamstrings
- Anterior Tibialis (Shins)
- Quadriceps
Image Chart: Full-Body Stretching Program
Text Chart With Index:
| Exercise Name: | Muscles Targeted: | Reps & Hold Time |
| Double Knee to Chest Stretch | Erector spinae, latissimus dorsi, gluteus medius, gluteus minimus, gluteus maximus | 2-4 Reps x 15-30 Seconds |
| Childs Pose | Rectus abdominis, iliopsoas, latissimus dorsi, trapezius, serratus anterior, deltoids, gluteus maximus | 2-4 Reps x 15-30 Seconds |
| Lat Side Stretch | Latissimus dorsi, quadratus lumborum, serratus anterior, obliques, teres major, intercostals | 2-4 Reps x 15-30 Seconds |
| Upper Trapezius Stretch | Trapezius, sternocleidomastoid, splenius capitis, semispinalis capitis, deltoids | 2-4 Reps x 15-30 Seconds |
| Upward Facing Dog | Posterior deltoids, external rotators, latissimus dorsi, lower trapezius, rhomboids, mid-trapezius, scapula and sternal pectorals, anterior deltoids, serratus anterior | 2-4 Reps x 15-30 Seconds |
| Lying Bent-Leg Oblique Stretch | Obliques, transversus abdominis, erector spinae, anterior serratus muscles | 2-4 Reps x 15-30 Seconds |
| Shoulder Crossbody Stretch | Infraspinatus, teres minor, posterior deltoid, trapezius, latissimus dorsi, rhomboids | 2-4 Reps x 15-30 Seconds |
| Overhead Triceps Stretch | Triceps brachii (long head, lateral head, medial head), deltoids, latissimus dorsi | 2-4 Reps x 15-30 Seconds |
| Seated Biceps Stretch | Bicep brachii (long head, short head), deltoids, pectorals | 2-4 Reps x 15-30 Seconds |
| Psoas Glute Bridge Stretch | Iliacus, psoas major, psoas minor, hip flexors, gluteus maximus, hamstrings | 2-4 Reps x 15-30 Seconds |
| Butterfly Stretch | Hip adductors, erector spinae, gluteus maximus | 2-4 Reps x 15-30 Seconds |
| *Bonus: Pso-Rite Psoas Release | Iliacus, psoas major, psoas minor | 2-4 Reps x 15-30 Seconds |
| Lying Glute Stretch | Gluteus maximus, gluteus medius, gluteus minimus, hip flexors, hamstrings | 2-4 Reps x 15-30 Seconds |
| Doorway Squat Stretch | Gluteus maximus, gluteus medius, gluteus minimus, hip flexors, adductors, hamstrings, quadriceps, rectus abdominis, erector spinae | 2-4 Reps x 15-30 Seconds |
| Heel Drop Stretch | Calves, gastrocnemius, soleus | 2-4 Reps x 15-30 Seconds |
| Lying Hamstring Stretch | Hamstrings, hip flexors, calves | 2-4 Reps x 15-30 Seconds |
| Sitting Hamstring Stretch | Hamstrings, erector spinae, calves | 2-4 Reps x 15-30 Seconds |
| Kneeling Shin Stretch | Tibialis Anterior, Quadriceps | 2-4 Reps x 15-30 Seconds |
| Alt: Seated Shin Stretch | Tibialis Anterior, Quadriceps | 2-4 Reps x 15-30 Seconds |
| Lying Quad Stretch | Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius | 2-4 Reps x 15-30 Seconds |
| Kneeling Lunge | Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, hip flexors, psoas | 2-4 Reps x 15-30 Seconds |
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6 Simple, Effective Stretches to Do After Your Workout
Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. It can even help improve your performance the next time you work out.
But when youre running low on time, stretching can sometimes take a backseat, and it may be tempting to skip it.
Stretching after a workout doesnt have to take long, and you can find shortcuts by stretching several muscles groups at once.
This article will look at six simple yet highly effective stretches you can add to the end of your workout.
The benefits of stretching have been well-established. Heres a summary of the key ways that stretching after a workout can help you.
Greater flexibility and range of motion
Stretching can help increase the flexibility of your joints. Having greater flexibility helps you move around more easily, and it can also improve the range of motion in your joints. Range of motion is how far you can move a joint in a normal direction before it stops.
Better posture and less back pain
Tight, tense muscles can lead to poor posture. When you sit or stand incorrectly, you often put extra pressure and strain on your muscles. This, in turn, can lead to back pain and other types of musculoskeletal pain.
According to a
Stretching your muscles regularly may also help existing back injuries, and lower your risk for back injuries in the future.
Less muscle tension and lower stress
Stress is a part of our everyday lives. But sometimes, it can feel overwhelming. High levels of stress can cause your muscles to tense up, which can make you feel as if youre carrying stress in your body.
Stretching muscles that feel tense and tight can help relax them. In turn, this may help lower your stress levels and help you feel calmer.
Improved blood flow
According to a
You may have heard about static and dynamic stretching and wondered how they differ.
Static stretching involves stretches that you hold in place for a period of time, usually 20 to 60 seconds. In other words, you dont move while youre stretching a particular muscle or group of muscles.
Static stretching is typically done at the end of your workout, once your muscles are warm and relaxed.
Dynamic stretching, on the other hand, involves active movements. With this type of stretch, your joints and muscles go through a full range of motion.
Dynamic stretching is usually done before a workout to help warm up your muscles and get your heart rate up. For instance, a runner may jog in place or pump their legs before starting a race.
When you stretch after your workout, try to focus on the muscles you used while you were exercising.
You dont need any equipment, but a yoga mat or other cushioned surface can reduce the pressure on your joints and make your stretches more comfortable.
1. Lunging hip flexor stretch
This stretch targets the muscles in your hips, quads, and glutes.
- Kneel down on your left knee. Keep your right knee bent, with your right foot flat on the floor in front of you.
- Lean forward and stretch your left hip out toward the floor.
- Hold this stretch for 30 to 60 seconds before switching legs and doing the opposite side.
2. Piriformis stretch
This stretch targets your piriformis muscle that runs from the base of your spine to your thigh bone. This muscle can affect how well you move your hips, back, legs, and buttocks.
- Start by sitting on the floor with your legs extended out in front of you.
- Keeping your right leg flat on the floor, lift your left leg and place your left ankle on your right knee.
- Slightly arch your back and lean forward until a stretch is felt in your buttocks. Hold this stretch for 30 seconds, then repeat with your right leg on your left knee.
- Repeat 2 or 3 times with each leg.
3. Cat-Cow stretch
This stretch targets your back muscles.
- Begin with your hands and knees on the floor, with your spine in a neutral, relaxed alignment.
- Inhale as you let your belly sink toward the floor, pressing your chest forward.
- Lift your head, relax your shoulders, and begin to exhale.
- Round your spine upward, tucking in your tailbone and pressing your pubic bone forward.
- Relax your head toward the floor and repeat. Do this several times in the span of a minute, if you can.
4. Standing calf stretch
As the name suggests, this stretch targets your calf muscles.
- Start by standing near a wall or chair for support, with one foot in front of the other, front knee slightly bent.
- Keep your back knee straight, both heels on the ground, and lean forward toward the wall or chair
- You should feel a stretch along the calf of your back leg.
- Try to hold this stretch for 20 to 30 seconds.
- Switch legs, and do at least 2 or 3 repetitions on each side.
5. Overhead triceps stretch
This stretch targets your triceps and the muscles in your shoulders.
- Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension.
- Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.
- Bring your left hand up to gently pull your right elbow downward.
- Hold this stretch for 20 to 30 seconds before switching arms.
- Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
6. Standing bicep stretch
This stretch targets your biceps as well as the muscles in your chest and shoulders.
- Stand up straight. Place your hands behind your back, and interlace your hands at the base of your spine.
- Straighten out your arms and turn your hands so your palms are facing down.
- Then, raise your arms as high as you can until you feel a stretch in your biceps and shoulders.
- Hold this stretch for 30 to 40 seconds.
- Repeat 2 to 3 times.
- Dont stretch to the point of pain. You should feel mild tension as you stretch your muscles, never pain. If you feel pain, stop right away.
- Watch your posture. Pay attention to your posture with each stretch. Keep your chin up, spine straight, core engaged, and your shoulders aligned with your hips.
- Breathe through your stretches. Not only will breathing help you relieve stress and tension in your muscles, it may also improve the quality of your stretches and help you hold a stretch for longer.
- Start slowly. Dont try to do too much the first time you stretch after a workout. Start with just a few stretches, and add more repetitions and stretches as you get used to them.
Stretching after working out can help you reap many rewards.
When you stretch your muscles after a workout, youre helping to give your body a jump-start on recovery, while also releasing stress and tension, and boosting the flexibility of your joints.
If youre unsure about how to stretch safely, ask a certified personal trainer to show you how. And be sure to talk with a healthcare provider before starting any new exercise program, especially if you have an injury or a medical condition.
