How to Stretch After a Workout (10-Minute Routine)

Stretching after exercise helps you cool down, relax and maintain flexibility. This simple routine takes about 10 minutes.

How to stretch

• Hold each stretch for 20–30 seconds.
• Breathe slowly.
• Feel a gentle pull, never sharp pain.
• Don't bounce.

The routine

1. Neck stretch: tilt ear to shoulder, each side.
2. Chest stretch: hands behind your back, open your chest.
3. Shoulder stretch: pull one arm across your body.
4. Triceps stretch: hand behind your head, gently press the elbow.
5. Hamstring stretch: sit with one leg straight, reach toward your foot.
6. Quad stretch: standing, hold your ankle behind you.
7. Hip flexor stretch: kneeling lunge, push hips forward gently.
8. Calf stretch: hands on a wall, one leg back with heel down.
9. Child's pose: relax your back.

If you have an injury or joint problem, ask a physiotherapist which stretches are right for you.