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Post-Workout Stretching Guidelines

Post-Workout Stretch Guide

Copy the body position in the stretch images, or watch the demonstration videos to view the correct technique.

Most stretches aim to fix the muscle origin (nearer the spine) and move the insertion (distal attachment) further away from the origin.

A basic understanding of anatomy will help you reduce the movement of a muscle’s origin to enhance a stretch as you move a muscle’s insertion away from the origin.

Basic Anatomy Information:

Tips for Stretching

  1. Move into a new tissue barrier (stretch) when exhaling, and slightly release the tension as you inhale; repeat this sequence before moving back into a new tissue barrier when exhaling.
  2. Although static stretches involve less motion than dynamic stretches, small movements in and out of the tissue barrier yield more significant results than remaining completely static.

Stretch Duration

  1. Generally, performing a stretch for 20-60 seconds post-workout is a good guide.
  2. However, longer durations of up to 120 seconds may be beneficial if you feel you are still relaxing into a stretch.

Goals of Stretching

  1. Post-workout stretching aims to remove tension that exercise can create or help recovery. Or to develop your flexibility / ROM.

Developing flexibility

  1. This is best-done post-workout, and NOT pre-workout. To develop flexibility and take advantage of an increase in the temperate of connective tissues that surround muscle and joints, hold stretches for 60-120 seconds.
  2. When you feel you can no longer make subtle increases in your range of motion, your goal is achieved.

Over weeks and months, repetitive exposure to stretching will lead to adaptations in soft tissues and help increase your ROM.

Click the page links below for further information specific to:

Pre-Workout Stretching Guidelines