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Can someone suggest some good stretches to do before and after my workouts to prevent injury?

Hey everyone,

I am a fitness enthusiast who is looking for some advice on the best stretches to do before and after my workouts. I have been experiencing some muscle soreness and I want to ensure that I am doing everything I can to prevent injury.

I typically go to the gym three times a week for weightlifting and cardio. However, I have noticed that I tend to neglect stretching and warming up beforehand. I know this is not good for my body and I want to change that.

Can anyone suggest some good stretches that I can do before and after my workouts? I particularly want to focus on my legs, back, and shoulders as these areas tend to feel tight and tense. Any help would be greatly appreciated!

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Hey there,

I totally understand the importance of stretching before and after workouts. I'm glad to see that you are already aware of its benefits. In my opinion, warming up is equally important as stretching.

Before starting your exercise, you can try walking, jogging on the spot, or doing some light cardio exercises. It is crucial as it helps elevate your heart rate and increase blood flow to your muscles. One warm-up exercise that I follow is jumping jacks. Start with a set of 10, then increase it to 20, and so on.

Now, coming to stretching. For legs, the downward dog stretch works really well for me. It offers a deep stretch to the hamstrings, calves, and back muscles. To do this exercise, get on all fours with your hands and feet on the ground. Then, lift your tailbone and push your hips up, so your body forms an inverted "V" position. Hold the stretch for about 20-30 seconds.

For back and shoulder stretching, I do the Cat-Cow stretch. It's an easy exercise that massages your spine, releases any tension in your neck, and improves posture. Start on all fours, then inhale deeply, arching your back to the ceiling, letting your head and hips drop toward the floor. Then exhale, drawing your stomach in and arching your spine in the opposite direction, bringing your head to look at your navel. Repeat the sequence, five to ten times.

Remember that every individual's body is different and what works for someone, may not work for another. So, in case you feel any discomfort or pain, stop the exercise immediately. Stretching and warm-up exercises should make you feel good, not hurt you.


Hello everyone,

As an avid runner, I cannot stress enough how essential stretching has been to my workout routine. Stretching not only helps prevent injury but also improves my performance.

Before my runs, I start with some dynamic stretches that focus on my leg muscles. One of my favorite stretches is the leg swing. Stand with a sturdy object nearby for support, then swing one leg back and forth while keeping your torso straight. Perform 10 swings on each leg, then switch.

After my runs, I do a series of static stretches, including the quad stretch. To do this stretch, stand with your feet hip-width apart, then bend one knee and bring your foot up toward your buttock. Hold onto your ankle to keep your foot in place, then hold the stretch for 20 to 30 seconds. Repeat on the other leg.

A great stretch for the back is the child's pose. Start on all fours, then lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the ground if possible, and breathe deeply for 20 to 30 seconds.

For shoulder stretching, try the cross-body arm stretch. Take one arm across your chest, then use your other arm to gently pull it closer. Hold the stretch for around 20 to 30 seconds, then switch sides.

Remember to stretch gradually and avoid pushing yourself too hard. Stretching is not a quick fix but a process with a lot of benefits. So make sure you stretch regularly, and your body will thank you. Happy stretching!


Hey there!

I can definitely relate to your struggle with muscle soreness and injury prevention. I used to neglect stretching before my workouts and would often end up with strained muscles.

One stretch that I have found particularly helpful for my legs is the quad stretch. Simply stand with your feet hip-width apart and bring one heel towards your buttock, holding onto your ankle with your hand. Make sure to keep your knees together and hold the stretch for around 15-30 seconds before switching sides. This stretch helps to loosen up the quadriceps and prevent straining.

For my back, I like to do a seated spinal twist. Sit on the ground with both legs extended in front of you, and then cross one leg over the other, with the foot flat on the floor. Put one hand on the ground behind you and twist your body to the side of the raised leg, keeping your other hand on your raised leg for support. Hold the stretch for around 15-30 seconds, then switch sides.

Lastly, for shoulders, I recommend the shoulder roll. Simply stand with your arms relaxed at your side and roll your shoulders forwards and backwards in a circular motion. This stretch helps to loosen up the shoulders and improve flexibility.

Make sure to hold each stretch for a reasonable amount of time and don't push yourself too hard. Stretching before and after your workouts can really make a difference in injury prevention and overall flexibility. Good luck with your fitness journey!



I completely agree that stretching before and after your workout is essential to prevent injury. In my experience, I have found that stretching after the workout benefits my body more. This is when my muscles are warm, and my body is more relaxed.

One of my go-to stretches for my leg muscles is the butterfly stretch. To do this stretch, start by seating on the ground with the soles of your feet pressed together. Hold your ankles and gently push your knees toward the floor. Hold the stretch and breathe deeply for 30 seconds to one minute.

For back stretching, you can try the standing back stretch. Begin by standing with your feet hip-width apart. Clasp your hands together in front of you and allow them to hang. Slowly bend forward from the waist, keeping your arms hanging loosely. Hold the stretch for 20 to 30 seconds and then lift back up to standing.

Lastly, I like to focus on my shoulder muscles using the shoulder stretch. Place one hand behind your back, then take the other arm up and over your head, reaching toward the opposite shoulder blade. Use your other hand to gently pull your elbow closer to your head. Hold the stretch for 20 to 30 seconds and then slowly release.

Remember to never force your stretch beyond your limits, as it can be harmful to your body. Stretching after the workout is the best time to do it as it can help reduce muscle soreness, improve flexibility, and keep your body protected from injuries.



As an athlete who has had their fair share of injuries, I can't emphasize enough on the importance of stretching before and after workouts. Stretching your body before an exercise helps to prepare your muscles for movement and reduces the risk of injury.

A great way to stretch your legs before a workout is with a calf stretch. You can step forward with one foot and keeping your back leg straight, bend your front knee, pushing your heel towards the ground. Hold the stretch for 20 to 30 seconds and repeat it twice on each side.

Another great stretch to add to your pre-workout routine is the arm circles. It is an excellent way to loosen up the upper body and improve posture. Stand straight with your feet a shoulder-width apart and start by extending your arms out to the sides. Move your arms in circular motions starting from small circles and then gradually increasing the size of your round motion. Continue this movement for about 30 seconds.

After your workout, start by stretching your triceps. This muscle group tends to tighten up after upper body workouts. Start by placing one hand on the back of your neck and push your elbow towards your head, feeling the stretch in your triceps. Hold the stretch for 20 to 30 seconds on both arms.

Lastly, do not forget about your hip flexors. Tight hips can lead to several injuries, including lower back pain. To loosen up your hip flexors, start in a lunge position with one foot in front of the other. Straighten your back leg and push your hip forward, holding the stretch for 20 to 30 seconds, then switch sides and repeat.

In conclusion, stretching should be an essential part of your workout routine. It improves flexibility, reduces muscle soreness, and protects your body from severe injuries.

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