Stretching Routines

We have talked with 223 athletes who mention stretching.


Stéphanie Ortega
Stéphanie Ortega (female, 36)
How I Went from Aerialist Performer to Vinyasa Yoga Teacher
From 11 a.m. to 1 p.m., I was training on my apparatus (silk, aerial pole or pole trapeze.) In the afternoon, I was doing one or two hours on the pole with a good stretch at the end. Five days a week.
Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
I personally like to have my days off during the week as active days; meaning that I either do low intensity cardio and stretch, or I focus on mobility. Your body needs time to repair in order to grow, so do not neglect your recovery.
Jason Luv
Jason Luv (male, 35)
This is How Fitness Makes Me Stay Lean and Strong
A typical day for me, I wake around 6:30 a.m. stretch then eat breakfast around 6:45 a.m. followed but a quick jog around my surrounding area. I’ll then drink a protein shake and head over to the gym. followed by a check up with my assistants.
Juliana Chin
Juliana Chin (female, 27)
How Taekwondo and Boxing Made Me Self Reliant, Independent and Confident
I don’t have a specific program that I follow, I love mixing my training up to keep it interesting but I always start with the basics, like a good warming up stretching session followed by step techniques and ending it with a good cooling down as if it’s a religion.
Mindaugas Grazys
Mindaugas Grazys (male, 28)
How I Eat, Train and Maintain My Eight-Pack Abs
I try to exercise every day, it can be a quick 20-min exercise on a full body strength and flexibility with resistance bands and basic exercises with a lot of stretching and water hydration.
Rod Cooper
Rod Cooper (male, 35)
I'm the Owner of The Movement Collective. Learn How I Have Created a Life and Career Out of the Movement Practice
The idea is to prepare the body and build overall capacity to reduce the likelihood of injuries occurring. Examples like loaded stretching and out alignment drills are a great way to strengthen the body and prepare it for the work you will be placing upon it in training and in life.
Derina Wilson
Derina Wilson (female, 40)
How I Got Stronger and More Motivated After Breast Cancer
Yes! I’m taking on clients right now! In spite of the pandemic, I am now safely training clients in the safety of their homes. I specialize in giving the client what they need…from fitness to yoga, Pilates, barre, water aerobics, hands on stretching, help with diet, etc.
Rea Harris
Rea Harris (female, 28)
How I Combine Fitness, My Job and Being a Mom
Mid-week is normally crazy and too busy to fit a good stretch in after my main workout session, which is not ideal at all, so I have been trying to make a Sunday an active rest day.
Travis Algarin
Travis Algarin (male, 26)
This is How Fitness Makes Me Stronger and a Better Zumba Instructor
Between massages, using my theragun, catching up on much needed body rest/sleep and stretching I keep myself from getting injured.
Nick Stahl
Nick Stahl (male, 24)
This is How I Train and Eat to Maintain My Dream Physique
I can not remember my last injury. I am all about mobility and functionality, I stretch and invert a lot and focus on movements that will help increase my range of motion.
Awaiz Farid
Awaiz Farid (male)
This is How I Eat and Train to Stay Strong and in Shape
I’m not a big fan of travelling as it really disrupts my routine, however, whenever I travel I make sure I stick to the healthy eating as much as I can and train wherever it’s possible. Generally for recovery, I drink plenty of water, increase my calories and do a lot of stretching.
Tik Rosquillo
Tik Rosquillo (male, 24)
This is How I Came Back Stronger After a Knee Injury
I try my best to get a good eight hours of sleep but a six to eight will do. I do take yoga regularly and on stretch more on my active rest days just to recover and still get that training in. I have a foam roller and a ball ready just in case I do need some form of release on the muscle tensions.
Massimo Arad
Massimo Arad (male, 39)
How I Eat, Train and Recover to Get Good and Long-Lasting Results in Fitness
I always stretch longer before starting my routine no matter what and a quick cool down (5”) right after.
Mariah Stock
Mariah Stock (female, 26)
How Fitness Taught Me Discipline, Confidence, Strength and Happiness
In order to avoid injuries and setbacks I have become much more diligent when it comes to stretching, mobility work and listening to my body.
Brock Ashby
Brock Ashby (male, 26)
This is How I Make My Fitness Programs to Achieve Better Results
It’s the best method of recovery for all of us. Most people don’t need to foam roll, stretch or train less intensely. They just need to sleep more. Which is always a relief to hear because it’s a lot cheaper than a $100 foam roller or a $500 massage gun.
Jonathan Ferland-Valois
Jonathan Ferland-Valois (male, 34)
How Fitness and Discipline Make Me Stronger and Better at Handstands
A typical day of training for me is pretty simple: I wake up, eat breakfast, and start warming up. Then I do handstands for many hours, followed by some strength training, and if I have time (I never do), I stretch. Finally, I eat a big dinner, read a bit, and then go to bed. I tend to start training at around 11am or 12pm and finish at 9 or 10pm.
Christine Phan Perrella
Christine Phan Perrella (female, 24)
How Working Out Helped Me to Stay Motivated and Cope with Sports Injuries
I avoid injuries nowadays by stretching properly and icing/heating when necessary.
Sharon Orval
Sharon Orval (female, 56)
How I Keep My Body Healthy and in Good Shape at Age 56
If I get an injury, I always seem to manage a way to work around it. I do be careful to rest the injury but don’t use it as an excuse to give everything up. My fav recovery tool is the ribbed roller. And a good stretch always.
Kenny Cheung
Kenny Cheung (male, 25)
How I Eat, Train, and Prevent Injuries as a Professional Juggler
I make sure I get at least seven hours of sleep per night. I always stretch a bit before, during and after my training sessions whether that is juggling or unicycling. There are many jugglers I know who have had injuries including RSI or tendonitis. I’ve never had an injury and I firmly believe it is because I am always cautious on stretching, warming up and having breaks throughout my training sessions.
CaliMarco PT
CaliMarco PT (male, 45)
My Body is My Gym. This is How I Eat, Teach, and Train Everywhere
I train six days a week. I love to train in the morning just after waking up. I always skip breakfast so first thing I do is a 20-minute yoga/stretching routine and soon after that, I train (how many hours depend on the calendar of the day and how my body responds to the train). You can watch my YouTube video.
Shivani Mistry
Shivani Mistry (female, 26)
How I Left Biotechnology Behind to Follow My Dance Passion
A good warm up, stretch and hydration before getting into a full action course be it gym, exercises, cardio, dancing, teaching, etc.
Clemens Schattschneider
Clemens Schattschneider (male, 28)
I'm an Olympian Athlete. This Is How I Went from Pro Snowboarder to Personal Coach
I always start right after I wake up on my mat moving my body through, stretching a bit, using my blackroll, get the blood flowing and then I eat a delisious breakfast and then its go time.
Muneeta Aneja
Muneeta Aneja (female, 21)
How Training Helped Me to Reconstruct My Body and Manage My Depression
Start with some basic home exercises, stretching, cycling, yoga, jogging, brisk walking. Indulge in outdoor sports of your choice. Make training a fun activity for you, so that you don’t give up.
Lisa Migliorini
Lisa Migliorini (female, 26)
How Fitness Helps Me to Stay in Shape and Gives Me a Good Running Form
Luckily, I’m a Physiotherapist and I can prevent and handle injuries in a great way. I always listen to my body to understand if it needs rest. I usually recover with a slow run or active rest day based on fitness workout and a lot of stretching.
Rebekah Misiura
Rebekah Misiura (female, 26)
How Lifting Weights Helped Me Lose 50 Pounds in One Year
After journaling, I stretch for 10 minutes. I usually use this as a pre-workout routine as I workout immediately after I stretch. By the time I’m in my garage gym, it’s usually about 6AM. I workout for about 1 -1.5 hours. Ward painted me a chalkboard wall in the garage so I am able to write all of my workouts from Monday- Sunday on the board.
Nat Bardonnet
Nat Bardonnet (female, 45)
How I Became a Successful Celebrity Personal Trainer in LA
In my opinion, the best way to recover is a combination of stretching, epsom salt hot baths, foam roller or deep tissue massage, hydration and sleep.
Ben Andrews
Ben Andrews (male)
How I Got Back to Full Fitness After My Ligament Tear
This is one reason I got into Pilates. A typical Football player who twisted his knee and torn an ACL ligament. I was a player with no knowledge of Pilates, stretching, or recovery. A small jog to warm up and down was it. This caused mobility issues, so when I damaged my knee it got worse and worse.
Chryssy Payne
Chryssy Payne (female, 28)
How Boxing and Fitness Training Help Me Get Less Stressed
Some of the best hacks for life outside the gym include a thorough stretching on rest days.
Annabelle Lemay
Annabelle Lemay (female, 24)
How My Father Inspired Me to Compete in Both Bikini and Figure
I get regular massages now and stretch during my workouts. My dad has always told me to use the good ol’ ice and heat trick when treating injuries. (ice to reduced inflammation, heat to loosen the muscle)
Greta Rachel
Greta Rachel (female, 26)
How I Awoke My Passion for Fitness
I make a point to do 15-20 minutes of calisthenics everyday, and before any workout. Post training, I stretch immediately.
Xander Taylor
Xander Taylor (male, 32)
I'm a Pro Circus Artist. This Is How I Train to Perform with Cirque Du Soleil
Regardless of whether I’m on a contract, I do have a daily regime of physiotherapy exercises, core stabilization, and stretching.
Paul Takunda Bako
Paul Takunda Bako (male, 28)
How My Mind Helps Me Train and Become a Master of Fitness
I record some of these freestyles in order to critique my technique and form. Fluidity motions also serve the purpose of actively stretching my body.
Nathalia Basso
Nathalia Basso (female)
How an Injury Took Me from Bikini Competitor to Yoga Teacher
On rest days I usually don’t do intentional physical activity, though sometimes I will do some mobility or slight stretching if needed.
Kristina Angeli
Kristina Angeli (female, 26)
How I Combine Powerlifting and Bodybuilding with a Busy Career
I believe in pre-hab over re-hab. I foam roll, stretch, warm-up every session. I do yoga and meditate on weekends. I take my vitamins and drink my water. When all else fails – anti-inflammatories, rest, and deep heat.
Chloe Richards
Chloe Richards (female, 32)
How CrossFit Helps Me Overcome Many of Life's Challenges
A typical day of training for me currently looks like this: a morning hour long session (max) including warm up and cool down/some stretching + sometimes I will get some kind of short activity in the afternoon before training my clients.
Rafael Santos
Rafael Santos (male, 30)
I'm an International Circus Artist and Acrobat Gymnast. This Is How I Train and Work
My friends love training with me because I can help them to hold their bodies upside down and every day, I say to many people, not just my friends, that stretching is really important in a workout. Why did people forget that?
Gabi Faye
Gabi Faye (female, 29)
How Pole Dancing, Aerial and Acrobatics Help My Acting Career
For splits I use multiple methods to achieve: these include passive (sitting in a split), active (engaging muscles in a push/pull effect for 30-60 seconds per stretch) and ballistic stretches (fast movements like power kicks).
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For recovery, that would be stretching, which I am a little slack at doing, foam rolling and a good remedial masseuse are essential as is a rest day, good nutrition and supplementation and structuring my training correctly.
Katie Sampayo
Katie Sampayo (female, 28)
How I Quit My 9-5 to Become a Thriving Fitness Nomad
This involves taking A LOT of time to stretch each day. I end up spending at least 30 minutes to an hour and 30 minutes each day stretching by practicing yoga and foam rolling.
Allan Ray Enriquez
Allan Ray Enriquez (male, 37)
How I Went from Running Marathons to Working as a Freelancer Coach and Myofascial Practitioner
When it comes inside the gym, always start with dynamic stretching since everyone races to the treadmill.
Wayne Bester
Wayne Bester (male, 32)
How I Work as a Dancer and Run the Biggest Dance Convention in South Africa
For cardio I like to do 30 min HIIT training or 60 min cycling followed by a 30 to 40 min stretch session. I don’t really plan my weight training sessions.
Eleni Quartana
Eleni Quartana (female, 26)
How I Overcome a Serious Injury and Got Back to Dancing
My typical training routine starts at 11 o’clock with 10 minutes of running. Afterwards I spend 20 minutes of workout and 30 minutes for stretching.
Jean Fallacara
Jean Fallacara (male)
How I Use Biohacking to Experience Cyborg Gains in My Calisthenics Training
Wake up at 5:30 every morning ready to push human performance forward. Drink 1L water Stretch a bit Light Breakfast Ultra Cold shower Expose to SunLight Hit the Gym for a two and a half hour daily workout. I sit for 15min, close my eyes, and listen to the silence around, giving my brain a moment to reach its peak. It’s worth learning how to control your brain so you can reach the state of higher performance.
Fanny Müller
Fanny Müller (female, 31)
How I Keep Training While Traveling the World Full Time
Sometimes it’s not possible, in this case I use the furniture and walls in my room and I do stretching and own weight training. I always bring along some ribbons and ballet shoes so I can train with them.
Christina Longobardi Paradiso
Christina Longobardi Paradiso (female, 35)
How Losing Everything Helped Me Focus My Strength and Dedication
I stretch, ice, theracane or whatever I need to recover my body and shower, always ending with cold water to wake the body back up!
Peter Corbett
Peter Corbett (male, 27)
How I Got into Pole Dancing Without Having Any Fitness Experience
Now that I have a set time limit it keeps me on track with my stretching and it means that I don’t always get a combination looking perfect.
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
The rest of the week, I do isolation movement exercises. Basically, 0.5 hr entry cardio, 1 hr muscle training, 0.5 hr core training and 0.5 hr exit cardio/stretching.
Hanne Short
Hanne Short (female, 32)
This is How CrossFit Gave Me an Opportunity to Travel and Enjoy Me-Time
For my recover and rest, I really like to do mobility exercises. I feel so much better when I have done a good stretching session. I stretch before every session and have my own routine for this. I also dig my massage gun, this tools should be in everyone’s home.
Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
I always listen to my body in order to recover properly. If I had an extremely hard workout one day but I feel ok in the triceps and biceps the following day, Ill do some light accessory work and stretching the following day just to keep moving.
Erin Pash
Erin Pash (female, 29)
This is How My Pregnancy Got Me into Fitness and Nutrition
In all honestly, I have a terrible back pain which comes and goes, which means altering exercises avoiding heavy back loading (squats especially). Sometimes it’s just best to rest stretch and recover!
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