6 Stretching Routines for 6 Different Workouts

By , SparkPeople Blogger
Is there anything better than a good stretch after a tough workout? Taking the time to cool down and help your muscles relax as you reflect on your accomplishment for the day is second to nothing when it comes to exercise. Although it can be tempting to skip the stretch if you're short on time, stretching has some great benefits you can't ignore.

One reason some people neglect their post-workout stretch is that they aren't sure what exactly to do to help their body start to recover. Wonder no more: These six stretching routines are specifically designed to target the muscles you just worked in six of the most common workouts. Each will leave you energized and ready to tackle the daily challenges that lie ahead.

Current recommendations are to stretch after a workout when your muscles are warm, but not before.  Hold each stretch for 15 to 30 seconds in a static position (no bouncing). Release, then hold again for another 15 to 30 seconds. You should stretch to the point of mild discomfort, but never pain. If you are unable to perform any of the suggested stretches in the routine, SparkPeople's Exercise Library has a number of variations from which to choose.

Running or Walking


Both running and walking use the same primary muscles: hip flexors, hamstrings, quadriceps and glutes. This routine will focus primarily on those muscles, but also includes a few core and upper body stretches to make your whole body feel good.

Pilates


Although this workout primarily challenges your core—abs, hips and lower back—you'll feel it in your legs and arms, too. Here's a stretching routine to help you feel longer and stronger after your Pilates workout.
  

Rowing


It's easy to think of rowing as an upper-body workout, but when done correctly, rowing actually works your entire body. After a rowing workout, you'll need a stretching routine that relaxes your muscles from head to toe.

Kickboxing


After a round of jabs, crosses and roundhouse kicks, you need to stretch out those hips and arms while you revel in what a tough guy (or gal) you've become. These stretches will leave you feeling full of energy and ready to tackle the rest of your day.

 

Circuit Training


A bonus because it's two workouts in one, both the strength training and cardio exercises will challenge your entire body in a circuit training routine. This workout might leave you feeling muscles you never realized you had before, so what better time to stretch it all out?

Plyometrics


Also referred to as jump training, plyometrics uses explosive movements to increase your calorie burn and improve your fitness level. These routines are typically high impact, which means you will need a gentle routine to help you relax and recover afterward.

 
Take five to 10 minutes after each workout to stretch and you'll find that it's time well-spent. No matter your age, fitness level or flexibility level, stretching should be a regular part of your fitness routine. Even if it's the same few basic stretches at the end of any workout you do, the physical and mental benefits you'll reap make it well worth your time.

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Comments

thanks. Report
Thank you Report
Thank you Report
GREAT Report
Thank you! I usually skip the stretching! Report
RUNNER11G
Thank you for sharing this information. Report
Great information! Report
Great article! Report
Stretching is so important. Report
Thank you for your input. They are very good suggestions. Report
Great suggestions Report
Thanks Report
Thank you so much for all these great stretches w/ photos and descriptions. And thanks for the "real body" on the woman in the title photo, too! She's a nice and welcome change from the usual stick figure! Report
Thanks for the information. Report
Great information. Thank you for the tips and ideas. Report
Found a new stretch routine. Report
great ideas Report
RAPUNZEL53
Thanks. Report
Thanks for the helpful article! :) Report
Thanks Report
GREAT Report
ROBBIEY
I really need to stretch more. Report
stretching is my favorite part of working out. I've always loved stretching. I didn't know that there were different ways to stretch depending on the type of workout you were doing! I was just stretching everything :) Report
Need to stretch more before and after activities. Report
I wish I was physically able to do a lot of them, but I do modify.. Report
Interesting info Report
Great info here! Report
I was looking for something like this yesterday! Thank you! Report
I couldn't do a tough gym workout unless I had a good stretch after. Its amazing how many of the young ones just rush out and skip it. Report
ROSSYFLOSSY
Great ideas! Report
thanks Report
CD5502438
Thanks! This is what I needed! Report
NAVALGUPTA
Amazing piece of knowledge Report
Thank you! Report
RO2BENT
Lengthen those muscles Report
DMEYER4
great thanks Report
AZMOMXTWO
good ones Report
What are good stretches to do after hard housecleaning workout - for example, after vacuuming when my lower back is killing me? Report
great article Report
Oh, I love the suggestions! Actually most are already part of my stretching routine. Report
Awesome!!! Report