How to Stretch Muscles After a Workout

Stretching your muscles after a workout is important to gain and maintain flexibility. This is particularly important in people who tend to work out a lot because the more flexible you are, the less likely you are to become injured. While stretching muscles before a workout has limited value, stretching afterward when the muscles are warm will yield the most benefits. Knowing how to stretch properly is important to avoid injury.

Instructions

1. Focus on the muscle groups that were worked out the most. For instance, if you have just completed a run, you will want to stretch your legs, while after doing push-ups and bench presses, you will want to stretch your arms.

2. Put a gentle stretch on the target muscle. Make sure your body is in good alignment when you do this to prevent injuring another part of your body.

3. Gradually change your position to continue to stretch the muscle until you can no longer stretch it comfortably.

4. Hold the stretch for at least 10 seconds and no longer than 20 seconds.

5. Stretch the same muscle on the other side of the body.

6. Repeat if desired, up to three times.

Tips & Warnings

• Stretching should feel comfortable, not painful.

• Remember to breathe deeply when stretching and to never stretch your muscles to the point where they become painful or you risk a muscle strain.