Listed here are static stretches that you can do AFTER working out. Static stretching (such as the stretches listed here and yoga moves) are meant to stretch out warm muscles that have finished working for that specific workout.
Before you workout you shouldn’t do static stretches, rather do dynamic stretching during which you keep your body moving through the stretch versus holding it in one place.
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Quad Stretch : bend one knee back, grab with same side hand, slightly bend knee of leg that is on the ground. |  |
Quad Stretch (cont’d): for the leg that is on the ground, keep toe pointed forward. Be careful not to overstretch your quad. Hold stretch for 20-25 seconds. |
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Hip Flexor Stretch: Place right knee on the ground, right foot, top of foot and toes down and left foot lunged forward |  |
Hip Flexor (cont’d): Draw right foot and leg back, stretching the front right side of the body. Move left knee forward, leaving right foot and knee in place, increasing the stretch. Hold for 20-25 seconds; switch sides |
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Hamstring Stretch: Lie on your back. Bend the Right leg at knee and raise towards chest. Hold for 20-25 seconds |  |
Calf Stretch: Find a wall or low curb. Keep one leg straight and take the other leg and push your toe up against the wall. Lean in to feel the stretch on your calf. Hold for 20-25 seconds |
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Gluteals Stretch: Lie on your back. Bend both knees and place both feet on the ground. Place Right ankle in front of the Left knee. Hold for 20-25 seconds. |  |
Gluteals Stretch (contd): Wrap your hands around the back of your left thigh – right and through the opening in your legs, left hand to the left of your left leg (if flexible enough reach further and grab the left knee). Gently pull your legs, as a single unit towards your body. Hold for 20-25 seconds. |
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Tibialis Anterior (Shins): Best done barefoot. Standing, cross the lower right leg in front of the left leg – crossing below the knees. Place top of right foot and toes on the floor. |  |
Tibialis Anterior (Shins) (contd): Bend knees slightly and slide top of right foot to the left keeping pressure towards the floor. Left knee should be close to or pressing on the right calf. Hold for 20-25 seconds. |
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Toes: This is different than our other stretches in that it is not as focused on lengthening the muscle but more for creating movement and blood flow in the toes. |  |
Toes (contd): Place a sock or towel on the floor. Use your toes to grab the item and raise it from the floor. Repeat 10 times. |