Enhance flexibility, reduce stiffness and improve recovery

Best Stretching workouts

Stretching workouts help you loosen tight muscles, improve flexibility, and increase joint range of motion. Whether used as a standalone recovery session or as part of your warm-up or cool-down, a structured stretching routine supports performance and reduces the risk of injury. These sessions are ideal for both athletes and everyday movers looking to improve posture, relieve muscle tension, and feel more mobile throughout the day.

Workout

Workout 1 Stetching (Full-Body Stretch & Mobility)

Move more freely and recover more effectively

The benefits of Stretching workouts

Stretching enhances muscle elasticity, improves blood flow, and helps restore your body after intense training. It can reduce post-workout soreness, improve posture, and support healthy movement patterns. Over time, consistent stretching helps correct imbalances, relieve back and neck tension, and promote long-term mobility: especially when combined with strength and mobility work.

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Workout

Workout 2 Stretching (post-Workout Recovery Flow)

Worlds Greatest Stretch

1 40 sec (20 sec per side)

2 40 sec (20 sec per side)

Rest: 20 sec between exercises

Sitting Bent-Over Back Stretch

1 40 sec

2 40 sec

Rest: 20 sec between exercises

Standing Hip Flexor Stretch

1 40 sec (each leg)

2 40 sec (each leg)

Rest: 20 sec between exercises

Roll Hip Stretch

1 40 sec (each side)

2 40 sec (each side)

Rest: 20 sec between exercises

Rear Deltoid Stretch

1 40 sec (each arm)

2 40 sec (each arm)

Rest: 20 sec between exercises

Superman Chest Stretch

1 40 sec

2 40 sec

Rest: 20 sec between exercises

Workout

Workout 3 Stretching (Upper Body Release)

Roll Ball Triceps Latissimus Dorsi Stretch

1 30 sec (each side)

0 30 sec (each side)

15 sec between exercises

Roll Ball Infraspinatus Stretch

1 30 sec (each side)

0 30 sec (each side)

15 sec between exercises

Extension Of Arms In Vertical Stretch

1 30 sec

0 30 sec

15 sec between exercises

Elbow Flexor Stretch

1 30 sec (each arm)

0 30 sec (each arm)

15 sec between exercises

Rear Deltoid Stretch

1 30 sec (each arm)

0 30 sec (each arm)

15 sec between exercises

Frequently asked questions: best Stretching workouts

Can stretching help with back or neck pain?

Absolutely. Gentle, consistent stretching—especially for the hips, hamstrings, thoracic spine, and upper traps—can relieve tension that contributes to back or neck pain. Always combine stretching with mobility and posture work for the best results.

Is it better to stretch before or after a workout?

Use dynamic stretches before your workout to prepare your body for movement. Static stretching is best saved for after workouts or during recovery days to improve flexibility and reduce tension.

Can stretching improve performance in the gym?

Yes. Stretching improves joint range of motion, which can help you achieve better form in exercises like squats, presses, and deadlifts. It also helps muscles recover and stay balanced, which reduces injury risk and supports long-term strength gains.

How often should I do stretching workouts?

Stretching 3–5 times a week is ideal, especially after workouts or on rest days. Even short 10–15 minute routines can make a big difference when done consistently.

What’s the difference between static and dynamic stretching?

Static stretching involves holding a position for a set time to lengthen a muscle (e.g., hamstring stretch). Dynamic stretching uses controlled movements to warm up joints and muscles (e.g., leg swings). Use dynamic before workouts and static after workouts or during dedicated mobility sessions.

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