{"id":24242,"date":"2021-07-01T20:12:08","date_gmt":"2021-07-01T20:12:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24242"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"post-workout-stretches","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/post-workout-stretches\/","title":{"rendered":"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Why_You_Need_Good_Post_Workout_Stretches\" >Why You Need Good Post Workout Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Improved_Posture_And_Reduced_Back_Pains\" >Improved Posture And Reduced Back Pains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Enhanced_Blood_Flow\" >Enhanced Blood Flow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Better_Flexibility_And_Improved_Range_Of_Motion\" >Better Flexibility And Improved Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Reduced_Muscle_Tension_And_Stress\" >Reduced Muscle Tension And Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#13_Best_Post_Workout_Stretches\" >13 Best Post Workout Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Hip_Flexors_Stretch\" >Hip Flexors Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Glutes_Stretch\" >Glutes Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Abs_Stretch\" >Abs Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Inchworm\" >Inchworm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Chest_Stretch\" >Chest Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Calf_Stretch\" >Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Piriformis_Stretch\" >Piriformis Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Overhead_Triceps_Stretch\" >Overhead Triceps Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Hamstring_Stretch\" >Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Child_Pose\" >Child Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Cat-Cow_Stretch\" >Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Quadriceps_Stretch\" >Quadriceps Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Wrist_Stretch\" >Wrist Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Stretching is crucial when it comes to working out, both pre and post workout. Whenever you\u2019re exercising, some stress and strain are exerted on your muscles. As a result, you may end up with muscle tears, and that is perfectly normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these tears can quickly develop into injuries if you ignore pre and post workout stretches in your workout sessions. That said, how exactly do post workout stretches help your muscles recover? Keep reading to find out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Need_Good_Post_Workout_Stretches\"><\/span><b>Why You Need Good Post Workout Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Post workout stretches primarily have one role &#8211; to help you cool down after exercising. In doing so, it triggers muscle recovery mechanisms that <a href=\"https:\/\/betterme.world\/articles\/can-exercise-make-your-period-heavier\/\">reduce muscle tension<\/a> in your body. This ultimately reduces the risk of getting injured. Here are some of the benefits of doing post workout stretches:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture_And_Reduced_Back_Pains\"><\/span><b>Improved Posture And Reduced Back Pains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor posture is likely to be caused by tense and tight muscles. As a result, extra strain from pressure will be applied to your muscles whenever you don\u2019t stand or sit correctly. This then creates a domino effect where you\u2019ll start experiencing back and other musculoskeletal pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies suggest that combining strength training and <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">stretching exercises<\/a> can significantly reduce shoulder and back pains. Additionally, they boost proper alignment, which can help in improving your posture. In some cases, stretching has helped relieve existing back pains and lowered the risk of back injuries in the future (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhanced_Blood_Flow\"><\/span><b>Enhanced Blood Flow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An animal study done in 2018 indicates that stretching daily can boost your blood circulation. This then increases the rate of nutrient supply to your muscles, hence faster healing after a workout. Additionally, improved blood flow can also prevent muscle stiffness and soreness after working out (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5978284\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way<\/a><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Flexibility_And_Improved_Range_Of_Motion\"><\/span><b>Better Flexibility And Improved Range Of Motion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/what-is-the-impact-of-age-on-flexibility\/\">flexibility<\/a> of your joints can significantly be improved by <a href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\">stretching<\/a>. Better flexibility means that moving around will be much easier. Additionally, the range of motion in your joints will also be increased. Your range of motion is how far your joints can move normally before stopping (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Muscle_Tension_And_Stress\"><\/span><b>Reduced Muscle Tension And Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s normal to feel stress after a long day with a busy schedule. However, it can be overwhelming at times and get to unhealthy levels. The effect of that is your muscles become tensed up, and you start feeling like you\u2019re carrying the stress (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2197297\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you stretch, the tight and tensed-up muscles in your body relax. By extension, your stress levels will drop and therefore help you feel calmer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-31960 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1024x576.jpg\" alt=\"streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"13_Best_Post_Workout_Stretches\"><\/span><b>13 Best Post Workout Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First off, what are the types of post <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">workout<\/a> stretches? Take note, they can be categorized either by their nature (dynamic or static) or by the muscles they work on. In this article, we look at them based on the latter categorization.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, which stretch exercises will help you cool down after an intense workout session? Next, we look at the top 13 post workout stretches that\u2019ll boost your muscles\u2019 recovery.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Flexors_Stretch\"><\/span><b>Hip Flexors Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your inner thigh, hip, and lower back muscles. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a kneeling position on a yoga mat or flat surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, release your left leg while taking a large step forward. Doing that will put you in a lunge position. Make sure your front knee is not further than your toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips forward while keeping your torso upright. Doing this should trigger a stretch along the front of your back leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 20-30 seconds. Repeat with your right leg forward.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Keep your back in a neutral position and face forward while doing the hip flexor stretch. Ensure you breathe through your nose and when you exhale, try to deepen the stretch.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glutes_Stretch\"><\/span><b>Glutes Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your glutes. The other muscles stretched during this exercise are your hips. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back and bend both of your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, cross your left leg over your right leg while bringing both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your right leg toward you. Doing this should trigger a stretch in your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for about 30 seconds and repeat with the other leg.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">While doing this stretch, breathe slowly and ensure your back is always flat on the mat. To deepen the stretch, exhale and pull your left leg toward your chest. There shouldn\u2019t be any pain in your glutes, only a stretch.<\/span><\/p>\n<p>You may also try the stretch below:<\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Abs_Stretch\"><\/span><b>Abs Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been wondering what are the best <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">post workout stretches<\/a> for men? Well, the abs stretch may be just what you\u2019re looking for. This move primarily targets your abs. Secondary muscles stretched in this exercise are your obliques. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on your mat. Ensure your legs are straight and your arms are in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually straighten your arms while lifting your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for about 20-30 seconds.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Your abs and back should remain relaxed as you breathe slowly. Breathe in while pushing your torso up, then deepen the stretch. Also, maintain your pelvis on the mat and keep facing forward. Doing this will put your body in a pain-free and comfortable position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-36642 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5121-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inchworm\"><\/span><b>Inchworm<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your shoulder and core muscles. Other secondary muscles also stretched during this exercise include your arms, back, and chest. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, bend at your waist while placing your hands on the floor, then bend your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hands forward to get into a high plank position. Your hands should be flat on the floor and your wrists stacked under your shoulders. Also, your quads, core, and butt muscles should be engaged. Pause for a second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hands back toward your feet, then stand, returning to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the required number of reps and hold for 30 seconds to 1 minute.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips:<\/b><span style=\"font-weight: 400;\"> When doing this stretch, your legs should always be straight. Additionally, don\u2019t allow your hips to sag and maintain a neutral spine. Ensure you also engage your core to help you stabilize the movement. Take deep breaths and lift your heels as you walk out, but your toes should remain in the same spot.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Stretch\"><\/span><b>Chest Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been wondering what are some of the stretches for post push up workouts? Well, chest stretches may be just what you\u2019re looking for. This exercise primarily targets your chest muscles. Other secondary muscles also stretched during this exercise include your shoulders and biceps. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left palm on the wall while standing with the side of your body facing the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently rotate your torso toward the right. This should trigger a stretch in your left shoulder and chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 15-30 seconds and repeat on the right side.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Your palm should always be firmly pressed against the wall while you align your hand with your shoulder. Exhale as you deepen the stretch and keep your back straight while rotating your body and opening up your chest.<\/span><\/p>\n<p>Another good exercise is called Chest Opener:<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-stretches\/\">Beginner Stretches To Level Up Your Stretching Game<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-36629 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1024x576.png\" alt=\"post workout stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Stretch\"><\/span><b>Calf Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your calves. Other secondary muscles stretched by this exercise include your ankles and hamstrings. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding onto a wall with your arms extended. Ensure that your toes are pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, extend your left leg back while keeping your right foot flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leaning forward, gently bend your left knee. This should trigger a stretch in your back calf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch, then repeat on your left leg.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Both of your feet should face forward, and you should push your rear heels down. Also, your knee should be straight as you drop your hips down and forward. When you exhale, ease further into the stretch. However, don\u2019t force it.<\/span><\/p>\n<p>Also try Seated Calf Stretch:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Piriformis_Stretch\"><\/span><b>Piriformis Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your piriformis muscle. Other secondary muscles stretched in by this exercise include your legs, back, hips, and butt. This makes the piriformis one of the best post workout leg stretches. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and extend your legs out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your right leg is flat on the floor, then lift your left leg, placing your left ankle on your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently arch your back, then lean forward. This should trigger a stretch in your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for about 30 seconds and repeat using your right leg on your left knee. Repeat 2-3 times on each leg.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Triceps_Stretch\"><\/span><b>Overhead Triceps Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your triceps and shoulder muscles. Other secondary muscles stretched during this exercise include your lats. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart, then roll your shoulders back and down to relieve any tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While reaching your left arm toward the ceiling, bend your elbow. This should bring your left palm down toward the center of your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your right hand up to pull your left elbow downward mildly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for about 20-30 seconds and switch arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-3 times on each side.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Ensure you <a href=\"https:\/\/betterme.world\/articles\/deep-piriformis-stretch\/\">release all the tension<\/a> from your body while keeping your back straight and your neck and shoulder relaxed. As you stretch, exhale and when you\u2019re releasing the stretch, inhale. Also, breathe in through your nose and out through your mouth. Finally, it\u2019s important that you maintain a natural but slightly deep breathing pattern.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-36618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_-1024x576.jpg\" alt=\"post workout stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5268-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstring_Stretch\"><\/span><b>Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been wondering how to stretch hamstrings? Well, this is it. This move primarily targets your hamstrings. Other secondary muscles stretched by this exercise include your glutes. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, then lift your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your thigh gently toward your chest. This should trigger a stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch and then repeat using your left leg.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Your leg should always be straight, and pull your thigh toward your torso when you breathe out. Your breaths should be slow and deep and focused on releasing stress and tension from your muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Child_Pose\"><\/span><b>Child Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the best post workout yoga stretches out there. This pose primarily targets your lower back muscles. Other secondary muscles stretched by this pose include your inner thighs. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by kneeling on your exercise mat. You should ensure your knees are wider than hip-width apart. Also, your feet should be together behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, sit back on your heels, then fold forward and rest your belly on your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front of you, rest your forehead on the floor. This should trigger a stretch in your back and shoulder muscles, plus your glutes and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To deepen the stretch, mildly press your shoulders and chest toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for about 30 seconds to 1 minute.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch\"><\/span><b>Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch primarily targets your back muscles. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your hands and knees on the floor. Your spine should also be in a neutral and relaxed alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your belly sink toward the floor while breathing in, then press your chest forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, lift your head and relax your shoulders while exhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, relax your head toward the floor and repeat. Try to get in as many reps as possible within a minute.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-36612 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_-1024x576.jpg\" alt=\"post workout stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5270-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps_Stretch\"><\/span><b>Quadriceps Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch primarily targets your quad muscles. Other secondary muscles stretched by this exercise include your ankles and hip flexors. Have you been wondering how to do lower body post workout stretches like this? Well, here\u2019s how:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and shift your weight to your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right foot and hold it with your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, pull your right foot toward your butt. This should trigger a stretch in your quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for about 30 seconds and repeat with your left leg.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Ensure your thighs are always together and your back straight. Also, you should always grab your foot with the corresponding hand (right-right, left-left). If you need extra support, you can place a hand on a wall. Finally, breathe slowly and only deepen the stretch when you\u2019re exhaling.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wrist_Stretch\"><\/span><b>Wrist Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch primarily targets your finger, wrists, and hands. Other secondary muscles stretched by this exercise include your forearms. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing up, extend your right arm forward at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp your right hand using your left while ensuring your elbow is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your wrist backward until you feel a stretch in your forearm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position, then bend your wrist downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch arms, then repeat the procedure.<\/span><\/li>\n<\/ul>\n<p><b>Pro tips: <\/b><span style=\"font-weight: 400;\">Always make sure that your spine and neck are lengthened while bending your wrists. Finally, avoid breathing rapidly as you release the tension and don\u2019t overstretch.<\/span><\/p>\n<p>Try Fingers Extentions as well:<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out is bound to take a toll on your body. This may develop into injuries over time if left unchecked, and that\u2019s where stretches come in. They are a crucial part of any physical activity that should never be downplayed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, ensure you <a href=\"https:\/\/betterme.world\/articles\/stretching-techniques\/\">stretch<\/a> both before and after your workout for maximum safety. Post workout stretches will improve your muscle flexibility, and by extension, your overall performance and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Post_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5978284\/\"><span style=\"font-weight: 400;\">Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">Effect of an exercise program for posture correction on musculoskeletal pain<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2197297\/\"><span style=\"font-weight: 400;\">Muscle stretching as an alternative relaxation training procedure<\/span><\/a><span style=\"font-weight: 400;\"> (1990, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\">Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk<\/a> (2005, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Stretching is crucial when it comes to working out, both pre and post workout. Whenever you\u2019re exercising, some stress and strain are exerted on your muscles. As a result, you may end up with muscle tears, and that is perfectly normal. However, these tears can quickly develop into injuries if you ignore pre and post [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":24244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-24242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for the perfect post workout stretches to help you cool down? Here are 13 of the best and simplest available out there.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility\" \/>\n<meta property=\"og:description\" content=\"Looking for the perfect post workout stretches to help you cool down? Here are 13 of the best and simplest available out there.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_534331987.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\"},\"wordCount\":2512,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_534331987.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Stretching is crucial when it comes to working out, both pre and post workout. Whenever you\u2019re exercising, some stress and strain are exerted on your muscles. As a result, you may end up with muscle tears, and that is perfectly normal.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, these tears can quickly develop into injuries if you ignore pre and post workout stretches in your workout sessions. That said, how exactly do post workout stretches help your muscles recover? Keep reading to find out.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why You Need Good Post Workout Stretches<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Post workout stretches primarily have one role - to help you cool down after exercising. In doing so, it triggers muscle recovery mechanisms that <a href=\\\"https:\/\/betterme.world\/articles\/can-exercise-make-your-period-heavier\/\\\">reduce muscle tension<\/a> in your body. This ultimately reduces the risk of getting injured. Here are some of the benefits of doing post workout stretches:<\/span>\\r\\n<h3><b>Improved Posture And Reduced Back Pains<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Poor posture is likely to be caused by tense and tight muscles. As a result, extra strain from pressure will be applied to your muscles whenever you don\u2019t stand or sit correctly. This then creates a domino effect where you\u2019ll start experiencing back and other musculoskeletal pain.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some studies suggest that combining strength training and <a href=\\\"https:\/\/betterme.world\/articles\/leg-stretches\/\\\">stretching exercises<\/a> can significantly reduce shoulder and back pains. Additionally, they boost proper alignment, which can help in improving your posture. In some cases, stretching has helped relieve existing back pains and lowered the risk of back injuries in the future (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\\\"><span style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\",\"url\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\",\"name\":\"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/post-workout-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_534331987.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for the perfect post workout stretches to help you cool down? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility - BetterMe","description":"Looking for the perfect post workout stretches to help you cool down? Here are 13 of the best and simplest available out there.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/post-workout-stretches\/","og_locale":"en_US","og_type":"article","og_title":"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility","og_description":"Looking for the perfect post workout stretches to help you cool down? Here are 13 of the best and simplest available out there.","og_url":"https:\/\/betterme.world\/articles\/post-workout-stretches\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_534331987.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/post-workout-stretches\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/post-workout-stretches\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/post-workout-stretches\/"},"wordCount":2512,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/post-workout-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_534331987.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Stretching is crucial when it comes to working out, both pre and post workout. Whenever you\u2019re exercising, some stress and strain are exerted on your muscles. As a result, you may end up with muscle tears, and that is perfectly normal.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, these tears can quickly develop into injuries if you ignore pre and post workout stretches in your workout sessions. That said, how exactly do post workout stretches help your muscles recover? Keep reading to find out.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why You Need Good Post Workout Stretches<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Post workout stretches primarily have one role - to help you cool down after exercising. In doing so, it triggers muscle recovery mechanisms that <a href=\"https:\/\/betterme.world\/articles\/can-exercise-make-your-period-heavier\/\">reduce muscle tension<\/a> in your body. This ultimately reduces the risk of getting injured. Here are some of the benefits of doing post workout stretches:<\/span>\r\n<h3><b>Improved Posture And Reduced Back Pains<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Poor posture is likely to be caused by tense and tight muscles. As a result, extra strain from pressure will be applied to your muscles whenever you don\u2019t stand or sit correctly. This then creates a domino effect where you\u2019ll start experiencing back and other musculoskeletal pain.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some studies suggest that combining strength training and <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">stretching exercises<\/a> can significantly reduce shoulder and back pains. Additionally, they boost proper alignment, which can help in improving your posture. 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