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What are some good stretches to do before and after a workout?

Hi everyone,

I am new to working out and I am looking for some guidance on what stretches I should be doing before and after a workout. I want to avoid injury and ensure that I am giving my muscles the support they need.

For some background, I usually go to the gym and do light cardio followed by weight lifting. I also like to run outside on the weekends. I have noticed that I often feel sore or stiff after my workouts and I think incorporating some stretching might help.

So, what are some good stretches that I should be doing before and after my workouts? Any advice or tips would be greatly appreciated! Thanks in advance.

All Replies



I love working out and I have been doing it for a couple of years now. I've found that stretching is a key component to having a safe workout and enhancing muscle recovery. Personally, I like to focus on dynamic stretches before my workout, which helps to loosen up and prepare my muscles for the exercises I plan to do.

Some stretches I enjoy doing before my workout include:
1. Walking lunges
2. Leg swings
3. Arm swings
4. High knees
5. Butt kicks

As for after my workout, I find that static stretching works best for cooling down and relaxing my muscles. Here are some examples of stretches I do post-workout:
1. Seated forward bend
2. Spinal twist
3. Chest opener
4. Glute stretch
5. Cobra pose

Remember, everyone's body is different, so it's important to listen to your body and adjust the stretches accordingly. Additionally, don't forget to breathe deeply through each stretch and progress slowly to avoid any sudden ruptures.

Good luck with your fitness journey and always remember, it's okay to take it slow and steady!


Hello there!

I am someone who enjoys all types of physical exercise, from weight training to yoga. Stretching is essential to my routine and helps keep me injury-free while improving my flexibility. I highly recommend incorporating stretching before and after your workouts, as it can benefit your overall physical health and wellness.

Here are some of my favorite stretches to do before and after a workout:

Before workout:
1. Standing side bend
2. Leg swings
3. Shoulder blade squeeze
4. Cobra stretch
5. Wrist rotations

After workout:
1. Pigeon pose
2. Figure 4 stretch
3. Lizard stretch
4. Sphinx pose
5. Cat-cow stretch

Remember to hold each stretch for at least 15-30 seconds, and only stretch to your own comfort level. Also, it's important to listen to your body and adjust your routine as necessary.

Incorporating stretching into your workout routine can be simple and enjoyable. Give it a try, and I hope it works wonders for you like it has for me!


Hello there,

As someone who has been working out for a few years now, I can confidently say that stretching is a crucial part of any workout routine. If you're looking for some good stretches to do before and after your workouts, here are a few that have worked well for me:

Before workout:
1. Hamstring stretches
2. Quad stretches
3. Hip flexor stretches
4. Shoulder stretches
5. Wrist stretches

After workout:
1. Standing hamstring stretch
2. Runner's lunge
3. Child's pose
4. Downward dog to plank
5. Chest and shoulder stretch

Remember, it's important to hold each stretch for at least 20-30 seconds to allow your muscles to stretch properly. Additionally, don't force any stretches or go beyond what feels comfortable for your body.

I hope this helps you in your fitness journey!


Hi there,

As an avid runner, I've learned the hard way that stretching is non-negotiable. The right stretches can help you avoid injuries that often result from high-impact activities like running. I usually do stretches to warm up my muscles before a run, and to cool them down after I am done. Here are some pre-run and post-run stretches that work for me:

Before a run:
1. Calf stretch
2. Hip flexor stretch
3. Leg swings
4. Hamstring stretch
5. Shoulder stretch

After a run:
1. Hip flexor stretch
2. Quad stretch
3. Glute stretch
4. Calf stretch
5. Downward dog stretch

It's important to do these stretches properly to achieve optimal results. Sore muscles after an extensive run are a common issue, and stretches can considerably relieve that pain.

Don't forget to breathe deeply and rhythmically while stretching and listening to your body’s signals. Don't overdo it or attempt any stretch that causes discomfort or pain.

So stretch well and happy running!


Greetings everyone,

I am a fitness enthusiast who loves to hit the gym regularly. Stretching is a crucial part of my workout routine as it helps me prepare my body for the exercises that I will do, as well as recover post-workout. Here are some stretching exercises that I usually do:

Before workout:
1. Glute bridge
2. Leg swings
3. Arm circles
4. Knee to chest stretch
5. Side stretch

After workout:
1. Cobra stretch
2. Child's pose
3. Butterfly stretch
4. Tricep stretch
5. Triangle pose

Just like others have mentioned, holding for longer periods is important to let your muscle stretch properly. It's always good to stretch slowly and do it in a comfortable range of motion. Never force any stretch as it can lead to more harm than good.

In conclusion, stretching might be a crucial part of your workout routine that you've been missing out on. With the proper guidance, you can easily include it before and after your workout, and it can make a significant difference.


Hey everyone,

As someone who focuses on weightlifting, I cannot stress enough how important stretching is to support my body and avoid unpleasant injuries. I am not the most flexible, but stretching is about progress, and it's key to take your time and be consistent.

Here are some pre-workout and post-workout stretches that work for me:

Before workout:
1. Shoulder stretch
2. Arm circles
3. Neck stretch
4. Chest opener
5. Squat stretch

After Workout:
1. Child's pose
2. Seated forward bend
3. Cobra pose
4. Figure four pose
5. Lizard pose

The perfect stretch routine will depend on the workout, so it's essential to customize the stretches based on your specific training. Also, don't forget to breathe deeply and slowly, as it helps to release tension and to focus mentally.

Finally, take your stretching seriously, and you will reap the benefits in your workout, flexibility, strength, and performance.


Hi everyone,

I am an athlete and have been into sports and fitness for years now. When it comes to stretching, it shouldn't be neglected at all. Stretching enhances flexibility, reduces muscle stiffness, increases blood flow, and prevents injury. I usually begin my routine with some warm-up exercises and then proceed towards stretching.

Here are some of my favorite stretches that have worked for me:

Before workout:

1. Lunges
2. High Knees
3. Side Leg Swings
4. Arm Circle
5. Wrist Circles

After workout:

1. Seated Forward Bend
2. Quad Stretch
3. Downward Dog
4. Cat-cow stretch
5. Child's pose

It's really important to note that stretching needs to be done at the right time and in the correct way; performing it incorrectly will lead to counter-productivity. So it's best if you consult with a personal trainer or someone who knows enough about the fitness industry.

Always remember, take it easy on your body and don't force any stretch, as you might end up hurting yourself rather than helping.


Hello everyone,

As someone who spends a lot of time at the desk, I have learned the hard way how crucial stretching is for our overall well-being. Sitting for extended periods results in stiffness and pain, and it's essential to move and stretch regularly to avoid any long-term damage.

Here are some stretches that work for me when I'm at the desk:

1. Seated neck stretch
2. Shoulder roll
3. Seated spinal twist
4. Seated hip stretch
5. Wrist stretch

I take short breaks throughout the day and do these stretches, and I have noticed that this change has eliminated a lot of discomfort and increased my focus and productivity.

If you're sitting at the desk for long hours, it's crucial to take frequent stretch breaks, walk around the office or house, and keep moving. Pay attention to your body signals and adjust the stretches accordingly.

In conclusion, these stretches can help you feel better while working and avoid any long-term sedentary effects. So let's make it a habit and enjoy a healthier life ahead.

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