Here are my six favorite stretches to speed recovery, reduce soreness, and feel great.
They’re fairly easy, and appropriate for people of all fitness levels. Please use common sense and stop or adjust your form if you experience any pain.
And always follow these tips:
- Stretch what’s tight
- Do most of your stretching after workouts, or on rest days
- Don’t bounce or muscle into a stretch, ease into it
- Try to hold each stretch 30 seconds or more, then come out of it slowly
Pull-up Bar Hang
Opens up your shoulders and decompresses your spine at the same time… If I could only do one stretch this would be it! If you can’t hold yourself up, make that a goal.
Goblet Squat “Prying”
The key with this one is to sit back into the squat, then press your elbows into your knees to open your hips and groin. It’s great for ankle mobility, too. Start by holding a doorknob instead if you’re inflexible or don’t have a kettlebell or dumbbell.
Chest and Biceps Stretch
Use this to “unslouch” after a day of sitting.
Warrior Lunge for Hip Flexors
The whole point is to stretch your hip flexors. Try squeezing your glutes after you get into it to deepen the stretch.
Side Lunge Groin Stretch
Try the side lunge from different angles and move your hips around — you can really stretch out your hip adductors, which feels amazing.
Foam Roller Thoracic Spine Mobilization
Two ways to do this one. The first is more beginner-friendly. Either way make sure to relax fully into the stretch.