Stretching Routines

We have talked with 186 athletes who mention stretching.

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!
Alec Kossoff
Alec Kossoff (male, 27)
How I Work as a Freelance Acrobat and Get into Hollywood Movies
I have my own recovery program, for example I try to make sure my cool down at the end of a workout is well thought out and that I get a good stretch in.
Jermaine Wright
Jermaine Wright (male, 32)
I'm a Competitive Skateboarder. This is How Fitness Helps Me Avoid Injuries
The way I avoid injuries is by making sure I complete a proper warm-up before my session and cool-down after. Both are essentials and doing prehab exercises is definitely a plus when trying to prevent injuries. I use just about every massaging tool I can find from foam rollers, massage guns, balls, to bands. I absolutely love stretching.
Christian Wall
Christian Wall (male, 34)
How Injuries Taught Me the Importance of a Strong Body
I personally do limited stretching, often use a trigger ball or roller before my session.
Daniel Barbeau
Daniel Barbeau (male, 28)
How I Combine the Army with Running a Personal Training Business
Other than that, I just make sure that I stretch and get the correct amount of sleep when I am able to.
Gabriela Cantos Realpe
Gabriela Cantos Realpe (female, 35)
I'm a Dance Coordinator, Coach and Model. This is How I Inspire People to Live a Healthier Life
Warm up 10min, cycling or cross trainer machine Fit ball exercises Dumbbells Elastics Abs Boxing Rowing Stretching Depending on what I need to train that day, I use different exercises.
Alyssa Hotrum
Alyssa Hotrum (female, 26)
How Feeling Tired All the Time Made Me Change My Lifestyle and Get into Fitness
Before I begin my workouts and after I complete them I love to stretch my muscles. This really helps me prevent any serious injuries.
Roo Hamer
Roo Hamer (male, 30)
How I Stay Strong and Explosive Despite Hunger and Broken Bones
I do handstands, stretch and do some sort of strength work each day as well as cycle. But no one in a city should feel ashamed that they aren’t able to do this.
Jamie Maynard
Jamie Maynard (female, 33)
How I Got into Crossfit, Became Fit and Never Looked Back
Right now I am dealing with a lot of pain in my right leg and so I have to take extra time for stretching and compression to relieve the nerve pain.
Kayla Ross-Jackson
Kayla Ross-Jackson (female, 28)
I'm a Dance Choreographer, Fitness Instructor and Model. This is How I Make My Workouts Fun
Coming from a dancer background, I tend to focus more on deeper stretching than the average person in order to maintain my high level of flexibility.
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
The most important thing to do to avoid injury is to PRIORITIZE RECOVERY WORK. Foam rolling, yoga, Bowen, massage, and saunas/steam rooms are all very effective at releasing the body of necessary toxins and stretching the muscles.
Day Micheli
Day Micheli (female, 28)
I'm a Brazilian Pro Wrestler. This is How I Train to Improve My In-Ring Performance
I wake up, eat my breakfast, take my morning supplements and do my home exercises. My biggest focus are in legs and cardio, this is helping a lot in my in-ring performance. My character’s gimmick is a warrior who has a great ability and agility so that is my main focus. In the afternoon, my boyfriend and I do a 30-minute walk and 30-minute of stretching. That’s our daily workout.
Albert Albie Aldahawi
Albert Albie Aldahawi (male, 27)
How I Went from Refugee to Pro Wrestler and Fitness Model
I always warm up before exercise to help with recovery after training. When it comes to wrestling, I stretch my body out completely and heat up my body before bumping in the ring.
Joanna Zwierzynska
Joanna Zwierzynska (female, 34)
I'm a Brazilian Zouk Dancer. This is How Fitness Made Me Stronger After a Hip Surgery
I am working out two to three times a week at the gym, I dance and stretch two to three times a week and do two to three yoga classes a week plus my own home practice. I roll on a foam roller and release the trigger points in my body almost every day.
Lafropolitin Giorgio
Lafropolitin Giorgio (male, 34)
I'm an Actor, Model and a Fitness Motivator. This is How I Inspire People to Get into Fitness
I train vicinity three to four times a week by varying my diagramme of training, crossfit, MMA, running, swimming or yoga. My circuits training takes place in three stages, stretching, exercises heating and circuit training.
Tertia Dippenaar
Tertia Dippenaar (female, 30)
This is How I Prevent Injuries While Performing Eight Shows a Week
I am absolutely pedantic about injury prevention because of the nature of my job. When you study dance, you learn a lot of injury prevention techniques and training mechanisms and that is also why I am so passionate about stretching and flexibility training because it is such an important injury prevention tool.
Katherine Petronaci
Katherine Petronaci (female, 35)
I'm an International Pole Athlete. This is How I Went from Pole Teaching to Winning Competitions
After my run, stretch and conditioning, I usually do an across the floor series to start truly moving my body and then it’s off to the pole.
Matt Kouba
Matt Kouba (male, 34)
I'm an IFBB Pro Bodybuilder. This is My Plan to Make it to the Olympia Stage
For preventative measures, I use an inversion table daily, I get a weekly deep tissue massage from Brett at Massage Mayhem, and I make sure to stretch after each workout.
Drew Kendrick
Drew Kendrick (male, 25)
This is How Fitness Makes Me Stronger Despite of Having Crohn’s Disease
I also make sure that I stretch for at least 10 minutes before and after each workout. This is super important because it helps prevent injuries, but it also makes you feel so much better when your body has that flexibility and mobility to it.
Renny Hunter
Renny Hunter (female, 20)
How Fitness Helped Me Battle Eating Disorders and Depression
Just like everyone else during the pandemic, I’m sure our training days have drastically changes. Switching dumbbells for detergent bottles, adding more resistance band exercises than ever, stretching, getting back into calesthenics…
Kyle Spears
Kyle Spears (male, 29)
This is How Competitive CrossFit Lead Me to a Career in Coaching
A walk, stretching, and foam rolling are good also making sure you pay attention to your breath and focus on nasal breathing! That will help you alleviate the tension that is accumulated in the body from hard training, and keeping you going harder longer, before having to take a break.
Lulu Rentie
Lulu Rentie (female, 31)
No Excuses. This Is How I Worked out Every Day of My Pregnancy
I stretch and foam roll quite a bit so I’m not so sore.
Kerry Chuang
Kerry Chuang (female, 24)
I'm a Hairstylist, Makeup Artist and Model. This is How Fitness Makes My Life Better
I started to become very interested in overall health and began to research nutrition and exercises. I started out slow with calisthenics and basic stretching, then advanced to yoga, pilates, long distance running, and weights. I loved how it made me feel and how well I sleep after a workout!
Aimee Corry
Aimee Corry (female, 26)
I'm a Personal Trainer. This is How I Combine Fitness and Acting
For recovery, I make sure I foam roll and stretch in between sessions. I warm up properly (something which I didn’t bother to do for a long time) and make sure that I listen when something doesn’t feel right.
Nelsi Pamela
Nelsi Pamela (female, 30)
How I Work as a Full-time Personal Trainer While Taking My NASM CPT Certification
My off-season bulking techniques is strength, then functional and currently performance training and some stretching flow.
Mirka Henriksson
Mirka Henriksson (female, 27)
How I Became a Competitive Crossfitter after Less than a Year
Massage and stretching belong to my weekly body maintenance routines. In addition I try doing a recovery workout on a rest day that can be for example walking or swimming.
Haniyyah Tahirah
Haniyyah Tahirah (female, 30)
How I Became a Professional Dancer at an International Dance Theatre Company
Warming up thoroughly, stretching and strengthening exercises along with understanding proper body alignment I feel are great tools that can help prevent injuries from happening.
Jenna Epperly
Jenna Epperly (, 27)
This is How I Help Women to Get Fit and Find Freedom
I take time to stretch, and foam roll and make sure I get adequate sleep – at least eight hours a night. And if one week my body feels more tired than the previous, I’ll add another rest day! It’s all about working FOR and WITH your body, not against it.
Ilez Badurgov
Ilez Badurgov (male, 31)
How I Got Into a World of Movies After Years of Tiring Training
I had lots of injuries earlier but now I have experience to avoid them. Before every workout and have a proper warm-up and stretch for a while. Also, after weight-lifting exercises, I would have regular massages.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
So we might say I tend to workout for a minimum of one hour every day plus another workout in the afternoon, usually another hour. Again on resting days, I try to walk or practice restorative yoga or stretching, trying to listen to my body. I want to stress the importance of this concept and it is crucial to give your body a rest, if it feels like it needs it, and most importantly, to stretch a lot!
Brittaney Johnston
Brittaney Johnston (female, 27)
This Is How I Work as an International Model, Stay Energized and in Shape
Going to the Gym for about 45mins doing weights, Legs, Arms, Abs, Boxing & finish off with some yoga stretching.
Kandiss Lewis
Kandiss Lewis (female, 35)
How I Combine Running and Weights to Stay Fit and Work as a Model/Actor
Epsom Salt bubble baths with oils helps ease and relax the body, massages, and sports therapy to get in a really good stretch. And sleep! I am a great sleeper, no problem there.
April RaQuel
April RaQuel (female, 44)
I'm an Entertainer and Model. This is How Fitness Helps Me Stay in Shape
A great deep stretch in heat is so amazing for your muscles.
Nathan Newman
Nathan Newman (male, 34)
How Martial Arts Opened Up a World to New Opportunities
This is interspersed with at least three days of stretching and mobility work and at least three days of handstand work to continue developing technique and form.
Alex Crockford
Alex Crockford (male, 29)
I'm the Creator of Crockfit. This is How I Eat, Train, and Maintain Good Mental Health
I’m a big believer in the importance of mobility and flexibility so I usually spend 15/20 minute stretching and foam rolling before I start my day. 
Fernanda Rosa
Fernanda Rosa (female, 41)
This is How I Became Stronger and More Fit After My Pregnancy
At the end of the training, I always have a stretching session. It helps to prevent and avoid injuries. I don’t use any supplements.
Francesco Pelizza
Francesco Pelizza (male, 33)
This is How I Earned My Recognition in Competitive Powerlifting
I do rest at night after dinner on the couch and if needed I do stretching and I use a pneumatic massager that releases tension from my muscles. In past times, I had injuries that required the intervention of physiotherapists for proper recovery (tendonitis).
Austin Dotson
Austin Dotson (male, 28)
I'm a Hybrid Athlete and Influencer. This is How I Stay Fit After Football Retirement
I make sure I stretch and warm up daily even when I’m not working out. I do this by incorporating a dynamic workout which consists of movements that I will be incorporating during the workout. Dynamic warm up is to increase blood flow and wake up the nervous system for activities.
Amie Behave
Amie Behave (female, 30)
I'm a Vegan Personal Trainer. This is How I Got Stronger After Brain Surgery
Warm up efficiently, make sure you stretch after training, get regular sports massage, practice yoga and LISTEN to your body.
Nyla Fuller
Nyla Fuller (female, 34)
How I Work as a Canadian Fitness Model, Bikini Competitor and Business Professional
In my six years of competitive training, I’ve been fortunate to not incur any new injuries. Before lifting heavy, I warm up on the treadmill for five minutes, stretch lightly and perform a few lighter weight sets.
Stevy Palar Montgomery
Stevy Palar Montgomery (female, 29)
How I Use My Education and Training to Help People to Stay Fit and Strong
Now that I have moved, I can say I don’t have the luxury of having my friends to help me so dealing with my lower back pain and been a lot of posture alignment work and stretching.
Francesca Esker
Francesca Esker (female, 33)
How Fitness and Bodybuilding Helped Me Win 4 Muscle Beach Trophies
After training, I would eat my scrambled eggs! I love my breakfast munchies, ha! A good stretch, sit in the sauna, and suit up for a successful day.
Chyl Robinson
Chyl Robinson (male, 27)
I Started Working Out at Age Four. This is How I Stay Disciplined and Motivated
Friday: Stretch Day/Yoga
Gabriele de Biagi
Gabriele de Biagi (male, 29)
I Love Training! This is My Plan to Become a Better CrossFit Coach
I train six times a week, with four heavy days and two “lighter” ones; in the “rest day” I do some stretching, go for a walk or just rest.
Daniel Zagorski
Daniel Zagorski (male, 21)
How I Balance My Day Job with Training Six times a Week
A big thing I’ve been focusing on lately is working more stretching into my routine. With working out six times a week, my muscles tend to get very tight. I’m not used to stretching – it’s not part of my routine so it’s just been a bit of a challenge making it into a habit. I highly recommend it.
Denise Guidry
Denise Guidry (female, 42)
I'm a Model and Fitness Coach. This is How I Became 4x Overall National Bikini Champion
I worked with my Sports Chiropractor, Darryl Jacobs, on my disc injury. I recovered quickly, but failure to stretch and incorporate injury prevention exercises into my training, during competition prep, eventually caused me to have more injuries including my back again.
Chyanne Jacomini
Chyanne Jacomini (female, 34)
How I Became an IFBB Pro Bikini Competitor After Giving Birth
The most challenging part of my journey in the first three years was trying to establish balance between working full time, training, spending time with my family and being a mommy. I was literally stretching myself thin and wasn’t getting enough rest.
Marina Vishniakova
Marina Vishniakova (female, 33)
I'm a Pole and Aerial Arts Instructor. This is How I Eat, Train and Condition My Body
I start with a good warm up, which always includes stretching and conditioning exercises.
Janusz Kania
Janusz Kania (male, 25)
I'm a Powerlifting Coach. This is How I Plan My Powerlifting Competition Comeback
Stretching and mobility work
Marie Luo
Marie Luo (female, 24)
I'm a Yoga and AcroYoga Teacher. This is How I Eat, Train and Practice
After coming home, I put on some music, do at least my 100 sit-ups, a handstand routine and some more intense stretching. I chose the mentally simple exercises to be in the afternoon as I can work them through like a robot and just feel great afterwards.
Shammara Abdulkhaaliq
Shammara Abdulkhaaliq (female, 45)
How I Feel in Love with Bodybuilding and Became IFBB Pro
I was never injured. I take a rest day when my body tells me. I take regular massage, hyper volt, cupping, stretch, foam roll and I see a chiropractor regularly.
Fraser Wilson
Fraser Wilson (male, 23)
I'm a Fitness Influencer. This is How I Eat and Train to Get Accelerated Results
To help with recovery and avoid injuries, I will do full body stretching three times per week and see a myotherapist a handful of times a year or whenever is necessary.
Kwesi Orr
Kwesi Orr (male, 37)
I'm an Entrepreneur Bodybuilder. This is How I Eat and Train to Become Awesome
I always try to do warm up sets and stretch to prevent injuries. But most importantly, you just need to listen to your body. Showing off is the easiest way to get an injury.
Bianca Solo
Bianca Solo (female, 25)
How Fitness Helped to Overcome My Postpartum Depression
I also stretch AFTER every single workout. This is a habit that came from my years in dance, and I’ve carried it with me ever since.
Sebastian J. Flowers
Sebastian J. Flowers (male, 31)
I’m a Transman Bodybuilder. This is How Fitness and Diet Helped Me to Transition from Female to Male
I always have to change after cardio. I’m always soaked ha ha. I love it. Then I’d change, stretch, and go lift weights.
Lesley Maxwell
Lesley Maxwell (female, 63)
I am 63. This is How I've Competed and Won Over 30 Fitness Titles
Plus, I always stretch between exercises and have the added benefit of stretching with my clients when I’m going through a stretching routine with them.
Adam Kuncicki
Adam Kuncicki (male, 25)
How I Work as a Vegan Bodybuilder and Supplement Ambassador
And on a daily basis, I care about the regeneration of sleep, which always lasts 8 hours, I go to a physiotherapist, do sea work (bathing in cold water in the winter for example in the lake) or take cold showers, stretch, roll and use supplements from, “Siła Roślin”.
Lynn Montoya
Lynn Montoya (female, 50)
How I Made Fitness Part of My Life and Now Train 20+ Times a Week
I’ve recently implemented a nightly stretching routine to help keep my muscles and tendons loose and limber. If my muscles are tight, I’ll foam roll; if there are knots, I’ll use my backnobber to apply deep pressure to the trigger points, along with Souljah CBD Intensive Relief Rub Lotion with Emu Oil.
Pietro Lauro
Pietro Lauro (male, 23)
I'm a Natural Bodybuilder. This is How Bodybuilding Helps Me Control My Anxiety
As for recovery modalities, I will stretch usually 15-20 minutes about three to four times a week. Sometimes, if necessary, I will roll on a lacrosse ball, tennis ball, or Tune Up Alpha ball for a little myofascial release before getting into my stretching routine.
Peng-Peng Lee
Peng-Peng Lee (female, 26)
How I Stayed in Gymnastics after the Olympics and the World Championships
However, every day started with a conditioning circuit to warm up our bodies. This included plyometrics and bodyweight exercises. We would spend 20 minutes of a running circuit that included a mix of leg exercises, core, and upper body. After the 20-minute cardio warmup, we would stretch for about 10 minutes, starting with our necks and working our way down to our ankles.
Victoria Brady
Victoria Brady (female, 32)
I'm a Certified Personal Trainer. This is How I Went from 275 to 155 Pounds
On my rest days, I focus on stretching and massaging my muscles to alleviate any soreness and to minimize the chances of injuries (or overtraining).
Antonio Laborte
Antonio Laborte (male, 21)
I'm a Weightlifting Coach. This is How Fitness and Sports Impact My Life
I would say after some minor injuries and re-occurring sickness, I made the change to incorporate more rest days and take an active role in my recovery. I foam roll every two days, I stretch and do mindfulness meditation, and I take two to three rest days a week now, which seemed impossible when I was 17-18 years old, lol.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
If you want to avoid the negative effects of exercising like soreness or tiredness, you should give your body what it needs. Stretch your muscles after a workout, hydrate them and give them food. That’s a minimum you should provide for proper results.
Amanda Essen
Amanda Essen (female, 24)
I'm a Fitness Model, Coach, Athlete. This is How I Went from Weak to Strong
I need to stretch, train movement and mobility training regularly. I use supplements like magnesium and msm that helps me to recover and keep my joints good. I mostly stretch myself at home, but when I got too much pain I go for deep tissue massage.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
In order to avoid injuries, I make sure to foam roll and stretch as much as I can. I also get regular massages.
Simone Collins
Simone Collins (female, 33)
I'm a Vegan Bodybuilder. This is How I Eat, Train and Compete
Get good sleep! I use GABA supplements to help me sleep. Also stretching, dynamic bodyweight movements, low impact cardio and good nutrition are all keys to recovery, as are the points mentioned above! I’ve already mentioned other supplements I use, PranaON has an awesome range and all the information about their various supplements are online at
Olivia Eze
Olivia Eze (female, 26)
How I Stopped Eating Junk Food and Became a Fit Personal Trainer
And in order to avoid injuries during training, I make sure I perform every exercise correctly from before adding weights, and I usually stretch for about 7 minutes before training and 10-15 minutes after training.
Caitlin Rice
Caitlin Rice (female, 28)
This Is How I Found My Calling Through Fitness
Honestly, I have a hard time “resting”. I do make sure that I listen to my body and take the precautions needed to avoid injury. I have implemented a strict stretching routine to help me avoid injury, work on my flexibility, decrease muscle stiffness, and improve my posture.
Tebogo Mashalane
Tebogo Mashalane (male, 31)
How I Train Professional Soccer Players to Become Conditioned and Fit
Light crank cycle- 5min and upper body stretch
Maya Nassar Maalouf
Maya Nassar Maalouf (female, 33)
How I Train to Become an International Fitness Model Champion
I don’t do any foam rolling or massage for recovery as my body is quite sensitive and I feel sometimes it makes the pain worse. I simply take time to rest, do light cardio or do some stretching.
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
I’m a massive advocate of listening to my body. If I feel like I can’t train for whatever reason (very rarely), I’ll change the workout and do an active recovery session, walk, stretch, foam roll just to keep everything moving without any strenuous exercise!
Randalene Sergent
Randalene Sergent (female)
I'm a Bikini Champion and Track & Field Pole Vaulter. These are My Best Fitness Hacks
Right now, training is going well. I get a good morning wakeup call from my dogs to eat and stretch. When it’s nice outside we do cardio together. They run and I ride my bike or rollerblade.
Rashid Zirak
Rashid Zirak (male, 38)
I'm a Strength and Conditioning Coach. This is How I Eat, Train and Play
We use many techniques for recovery. Sometimes I’d get a massage, pool session, progressive muscle relaxation, ice bath, and stretching.
Caroline Klebl
Caroline Klebl (female, 42)
How I Got into Yoga and Have Been Teaching for Over 20 Years
It is important to practice yoga on an empty stomach, since many yoga poses compress, stretch and twist the abdomen.
Nikki Howard
Nikki Howard (female, 28)
I'm a Model and Actress. This is How I Eat, Train and Stay Motivated and Confident
One of my biggest challenges is taking the time to give back to my body. I always give myself enough time for my workout but I’m working on making sure I give myself enough time before and after to stretch and foam roll.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
I can’t preach this enough: Listen to how your body feels all the time. I talked about this briefly before but I walk, roll, and stretch before every single workout. I also walk and stretch post lift. I add in yoga once a week and take rest days when I know I need them with one always scheduled in.
Fah Chatchaya Suthisuwan
Fah Chatchaya Suthisuwan (female, 30)
How I Got into Fitness and Learned Change Doesn't Come from Comfort
Every morning when I get up, I’ll make sure to do 2 things. A short 5min stretching session which I feel also helps my body get through the day and sit at my balcony to do a 5min bathing meditation which helps clear the mind.
Tony DiNinno
Tony DiNinno (male, 52)
I'm a Competitive Bodybuilder and Fitness Model. This is How I Train, Eat and Recover
Recovery is a big aspect of bodybuilding and being older it does take longer for me. I have found with proper nutrition and rest it helps with my recovery. I always do warm up sets and stretch to prevent injuries. I have used deep tissue massage and foam rolling also.
Bonolo Mahlangu
Bonolo Mahlangu (female, 26)
How Fitness Made Me Feel Comfortable In My Own Skin
Before every workout, I warm up for 30 minutes and stretching (downward dog, crescent cose, child’s pose, figure 4, etc.) for 20 to 30 minutes after every workout that helps with preventing injuries.
Carla Dunlap-Kaan
Carla Dunlap-Kaan (female, 65)
I'm an IFBB Ms. Olympia Champion. This is How I Eat, Train and Stay Strong at 65
When available, I also do the ballet barre stretch syllabus from my old dance days. I train all over the place. I have a full Pilates studio in my home and do my yoga where ever the ambiance is conducive to peace and quiet.
Sarah Elizabeth
Sarah Elizabeth (female, 20)
I'm a Model, Actress and Personal Trainer. This is How I Eat, Train and Stay Fit
My workout split does vary but typically I train legs three times a week and upper body twice a week, which leaves two days free… which can be for rest/stretching/abs… there are many days where I am in the gym daily.
Gustavo White
Gustavo White (male, 59)
I'm 59. This Is How Fitness Became a Way of Life
You must always start your workouts with a warm-up/stretch exercises and close your session with stretch/cool-down exercises, it helps you to reduce the risk of injury, to improve your athletic performance, provide more flexibility to your body and will help counter the tightening of the body that comes with age.
Hanah Fjelddahl
Hanah Fjelddahl (female, 23)
How I Became a Pro Ballet Dancer and Now Teach Ballet as a Form of Fitness
I don’t take any supplements, but I usually stretch well before and after working out.
Joe Seeman
Joe Seeman (male, 28)
How I Made the Leap From Amateur to IFBB Pro Bodybuilder
For me a typical day of training is steady state cardio first thing in the morning, followed by core work and stretching to ensure I stay mobile and injury free.
Francesca Lauren
Francesca Lauren (female, 38)
I'm an IFBB Bikini Pro. This is How Fitness Became a Huge Part of My Life
It could be I need to stretch more, foam role or paying more attention to my form for muscle imbalances, get more sleep, etc. I just listen to my body to seek professional help when needed.
Krista Stryker
Krista Stryker (female, 33)
How I Train Effectively and Founded the 12 Minute Athlete
I also stretch and foam roll regularly to keep up my flexibility and mobility and prioritize sleep and good nutrition.
Sandy Lieu
Sandy Lieu (female, 32)
How Fitness Makes My Life Full, Beautiful and Happy
Slow and controlled. Mind/muscle connection. Breathe. Stretch.
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
To stay focused, I always train on my own and preferably do it first thing in the morning, and on an empty stomach. This way my body is rested, not busy with digestion, etc. I prefer to exercise about 50 minutes – rather intense, than being able to go on for hours. I always warm up and save enough time for stretching (at least 10-15 minutes).
Tamoor Arif
Tamoor Arif (male, 36)
How I Stay Consistent to Reach My Bodybuilding Goals
I always recommend my clients and other people to focus on your mobility and stretching, it helps a lot for your joint to move freely during workout.
Aleksi Paju
Aleksi Paju (male, 33)
Here's Why Weightlifting and Strength Training Make Me Stronger and Better
I do a proper warm up before every workout to prevent injuries. I use a machine like rowing, treadmill, etc. for five to 10 minutes and then I do active stretching for five minutes, holding the stretch no longer than three seconds to activate the muscles and nerves. The muscle response is better when your body is warmed up and ready for a workout.
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
I recently started doing what I call Tabata-inspired sprints as a warmup, and a really nice stretch sesh after each workout. After my bikini shows in 2018, I decided to make flexibility and mobility my next area of improvement, to undo all the rigidity that bodybuilding training can cause. It’s been a little over a year of consistent stretching and mobility work and I’m my most fluid and bendy yet, even inspiring my male friends to focus on more stretching themselves!
Belinda Norton
Belinda Norton (female, 43)
I Have Written 5 Books about Fitness and Training. This Is How I Stay Fit and Healthy Myself
Stretch is key to overall health and many refuse to take the 5 minutes but it is truly to difference-maker to all bodies.
Donna McGinn
Donna McGinn (female, 56)
I'm an IFBB Professional Bodybuilder. This is How I Build My Muscles and Compete After Age 50
Being a massage therapist myself I know how to do a lot of self-care for overly tight muscles, trigger points and facia stretching. I even try to give myself better muscle separation.
Anne Navarro
Anne Navarro (female, 40)
How Continuous Self-improvement and Development Helps Me Get Better and Stronger
Recovery: I’ll use my Hypervolt (massage gun), do yoga and foam roll. I’ll lay on my acupressure mat as well for recovery. Stretching every day is important to me.
Yaxeni Oriquen
Yaxeni Oriquen (female, 53)
How I Have Trained for 30 Years and Won Both Ms Olympia and the Arnold Classic
I do a lot of stretching and rest. To avoid injuries, I always keep control of the weight during the movement. The best way to recover is rest and pay close attention if I feel any muscle or ligament pain during training.
Tim Conde
Tim Conde (male, 26)
How I Keep Going and Continuously Build a Bigger and Better Physique
If there is ever a time where I am injured, I take the necessary precautions so that I can get back to my normal workout routine. While I am injured, I make sure to properly warm up my body with some brisk cardio and stretch before a workout.
Allison Ethier
Allison Ethier (female, 42)
How My Fear of Aging Keeps Me Motivated, Really Fit and Competitive
I stretch often as well, and foam roll at least 4-5x per week. It is part of my training so I don’t have to make extra time for it.
Matteo Maximilian
Matteo Maximilian (male)
How I became a CEO, Plant-Based Athlete, and Wildlife Conservationist
I rarely take off-weeks & usually spend 5-10 minutes deep stretching before beginning a workout.
Terrance Brown
Terrance Brown (male, 30)
How I Work as a Personal Trainer and Film a Fitness Documentary
Stretch for 15 mins
Morgan Mitchell
Morgan Mitchell (female, 33)
How Training Makes Me Love the Way I Feel Physically and Mentally
I train five to six days a week for 1.5-2 hours a day. I start with foam rolling and light stretching before I left. I save deeper stretching for after my workout.
Monique Kabel
Monique Kabel (female, 37)
How I Quit My Career to Become an Elite Pro Trainer and Sports Nutrition Specialist
I do warm up, not always with stretching, which I know is shameful on my behalf, but it’s definitely something I am working on — Stretching has definitely helps with injury prevention.
Sharlyn Ooi
Sharlyn Ooi (female, 26)
How I Work and Train as a Freelance Personal Trainer and Record Breaking Powerlifter
I do all kinds of yoga but usually flow/stretch variations. Cardio usually range from steady state incline walking or sprints on the treadmill/bike.
Anita Perry
Anita Perry (female, 64)
How I Work as a Yogi, Author and Educator after 42 Years in Health and Fitness
My personal practice starts with a daily yoga sequence, which includes stretching and positive affirmations to set the tone of the day.
Pat Gilles
Pat Gilles (male, 36)
How I Became a Pro in Fitness, Cycling and Sailing and America's Most Inspiring Trainer
To stay motivated at the gym, I make sure I program for myself in a way that challenges me in a smart way. My goals are stretch goals but achievable. I also make sure that I sleep enough to wisely sustain my workouts.
Orry Zickefoose
Orry Zickefoose (male, 32)
How Calisthenics Have Taught Me to Keep Going and Never Give Up
I have to add that it is important to stretch each day. I do some light stretching after my session, but most of my stretching is done before bed. Back bridges are a life saver!
Julie Germaine
Julie Germaine (female)
How Being a Mother Doesn't Stop Me from Training Hard and Staying Super Fit
I personally sweat daily, usually a few times a day. It feels amazing to boost your metabolism with a workout and stretch out your body.
Shelby Guillaume
Shelby Guillaume (female, 28)
I'm a CPA IFBB Athlete. This is How I Found My Identity Through Bodybuilding
Recovery is all about RICE – rest, ice, elevation, compression. Massage is huge- I’m lucky enough to be able to self treat for most things, and stretching when done right is imperative.
Nick Screeton
Nick Screeton (male, 31)
How I Keep Improving as a Personal Trainer after 10,000+ Training Sessions
Warm-up 60s warm-up on the assault bike – medium pace 3-5 mins foam rolling to loosen off tight muscles 5 mins mobility and muscle activation work Main Workout 1 x push exercise (bench press, military press, DB press) 1 x pull exercise (pull up, row variations, chin-ups, etc.) 1 x quad/glute exercise (squat variations, split squat variations) 1 x hamstring exercise (BB RDL or lying hamstring curl) 1 x core exercise (plank variations, Russian twists, etc.) I’ll typically do reps of anything from 3-15 reps for the main muscle groups and higher reps for core (30-100 reps) Cool Down 5-10 minutes stretch – holding each stretch for 60s. Cardio Days (2-3 days per week)
Nucia Freitas
Nucia Freitas (female)
I'm a Full Time Bikini Athlete and IFBB Pro. This Is How I Stay Fit in My 40s
I train 5-6 times a week for 1.5 hours per session. This includes warm-up and stretching before I start lifting.
Wendy Broekx
Wendy Broekx (female, 51)
How I Started Competing in Natural Figure Bodybuilding in My Late 40s
I always make sure I have a few different resistance bands in my bag as they are great for warm ups, during various exercises and also great to help stretch. Plus they are light and small so can be taken anywhere in the world!
Marc Mullen
Marc Mullen (male, 38)
I'm a Vegan Personal Trainer and Fashion Model. This is How I Push and Motivate Myself and My Clients
Thursday- 5-8km run, followed by stretching
Markus Kaulius
Markus Kaulius (male, 41)
I'm the Founder of Magnum Nutraceuticals. This Is How I Train, Eat and Recover
I stretch for 20 minutes every day (after cardio for 10 and after warmup for 10). I never lift cold. I do yoga once or twice per month.
Viktoriia Voronina
Viktoriia Voronina (female, 25)
How the Death of My Parents Motivated Me to Become a Personal Trainer
I always start my workout with a dynamic stretching warm-up routine and 35 jumping jacks.
Tia Blanco
Tia Blanco (female, 22)
I'm a Pro Surfer. This Is How I Train Yoga and Fitness to Improve My Surfing
Lastly, to prevent injury I do a warm up routine before working out or surfing and I do yoga or a stretching routine post workout.
Eve Dawes
Eve Dawes (female)
I'm a WBFF Pro Diva. This is How I Combine Bodybuilding with Running My Own Business
Then all of the regular things you always hear to avoid injuries: Don’t over-train, use proper technique, work within your full range of motion, work the body evenly not just mirror muscles, make sure you’re doing core workouts and engaging those muscles when lifting, dynamic not static warm ups and cool down and stretch.
Matt Karstetter
Matt Karstetter (male, 36)
I'm a Competitive Bodybuilder, Builder of Multiple Gyms and Gym Products. This Is How I Eat, Train and Recover
In bodybuilding, the chances of getting hurt is 100%, especially after your 20s. You just do your best to train around the injuries and heal as quickly as possible. Deep tissue massage work, yoga/stretching and mediation work the best for me.
Ciara Martinez
Ciara Martinez (female, 34)
How a Ketogenic Way of Living Has Helped Me with My Fitness Journey
I prefer to train alone because my sessions are intense and I need to stay focused. After my workout, I love to foam roll and stretch.
Chris Johnson
Chris Johnson (male, 46)
I'm a CEO of a Supplement Company, Coach and IFBB Pro. This Is How I Eat, Train and Recover
I see an osteopath and get acupuncture and massage treatments a few times a year. I also do yoga a couple times a week to keep me limber – it helps a lot!!! Stretching muscles post workout is also beneficial.
Tom Ramsay
Tom Ramsay (male, 33)
I'm a Competitive Bodybuilder. This Is How I Keep Training Despite a Serious Injury
Stretching after workouts is part of my routine and helps in avoiding overly tight muscles that tend to become an issue.
Wayne Pickering
Wayne Pickering (male, 72)
I'm 72. This Is How I Focus on Nutrition and Teach People to Get Older and Better
A stretch
Valentin Bosioc
Valentin Bosioc (male, 36)
This is How I Became the Most Followed Sports Influencer in Romania
To avoid injuries and setbacks, I always make sure I do a proper warm-up routine, stretching at least twice per week, if I have the time I go for a spa day, massage and all that. But I make sure I get a minimum six or seven hours of night sleep.
Mallory Reilly
Mallory Reilly (female, 27)
I Was Diagnosed with Depression at 13. This is How Fitness Helps to Regulate It
I have a cool advantage of being a therapist and having therapist friends. So often I will give myself manual therapy or ask a friend for help. I do active range of motion work everyday and be sure to take time to stretch when I need it.
Shea McLaughlin
Shea McLaughlin (female, 29)
I'm Registered Kinesiologist and Personal Trainer. This Is Why I Love Fitness
Massages, FST, stretching, yoga, physiotherapy & exercise therapy.
Vanya Sakazova
Vanya Sakazova (female, 25)
How I Went from Being Slow and Weak to Stronger, Faster and Better
After training I absolutely love stretching. I spend 10-15 minutes for a full body stretch listening to my favorite music. Then I go home, shower and have a meal. And (hopefully) rest.
Cassandra Kilkenny
Cassandra Kilkenny (female, 25)
How I Moved on from Competitive Swimming to Weightlifting and Bodybuilding
After that, I made sure to implement proper warm-ups into my workout regimens, and allow time for foam rolling, stretching and not skipping rest days to allow my body to recover.
Brittany Noelle
Brittany Noelle (female, 30)
I'm a Luxury Personal Trainer. This Is How I Train, Eat and Compete
Stretch before and after a workout.
Sarah Ramadan
Sarah Ramadan (female, 24)
I'm a Self-Love Advocate. This is How I Stay Fit and Strong After Recovering from Anorexia Nervosa
For example, one small goal might be to change into my gym clothes. Another is to put on my gym shoes and stretch for two minutes, then three, then five.
Allison Fahrenbach
Allison Fahrenbach (female, 35)
I'm a Natural Pro Figure Athlete. This is How I Combine IBD and Bodybuilding
For physical recovery, I make sure I sleep at least seven hours a night, stretch, do yoga, take nightly epsom salt baths, walk my dogs, and prioritize addressing my muscular imbalances and weakness through corrective exercise.
Sara Bigatti
Sara Bigatti (female, 28)
How I Went from Sales Consultant to Personal Trainer and Fitness Studio Owner
Do a bit of yoga, meditation and relaxation exercises. Book-in your stretching and lengthening and mobility time!
Gergo Jonas
Gergo Jonas (male, 33)
I'm a Vegan Strength Coach. This is How I Train to Stay Fit, Strong and Motivated
If you show up at training, you’ve already won. There is always something to work on. If you are tired, do a light session, work on technique; if you are short on time, do a circuit; if you are injured, well work on it, stretch, mobilize, strengthen weaknesses.
Jeff Grant
Jeff Grant (male, 36)
I'm a Bit Fitness/Fashion Model. This Is How I Get Featured in Bodybuilding and Fashion Magazines
I try to be very careful at the gym, I stretch every day before I left and I don’t lift overly heavy. My training is all in a 10-12 rep range with weight, which I can easily handle.
Ashley Gorham
Ashley Gorham (female, 33)
How I Use Fitness to Transform the Quality of My Life Without Any Deprivations
I may do restorative yoga, stretching or light cardio, but nothing that requires a lot of recovery.
Antjuane Sims
Antjuane Sims (male, 46)
I'm a Plant-based Athlete Who Loves Burpees. This Is How Exercise Fuels My Mind and Body
The thing I’ve noticed about me is that when I’m injured, I get sad. I feel like I’ve let my body down by not listening to the message it gave me before the injury happened. During the time of injury, I stretch more which is always a good thing.
Amanda Louise Warlo
Amanda Louise Warlo (female, 29)
How I Don't Let My Scoliosis Stop Me from Training, Coaching and Competing
I also teach yoga and a typical week consists of anywhere between one to six hours of light yoga. When I’m teaching, I don’t push myself in the sessions, the focus is on my clients. But I still get to enjoy a good stretch. Exactly how many hours depends on how many of my clients are training that week.
Brandan Fokken
Brandan Fokken (male, 40)
How I Have Appeared on 31 Fitness Magazine Covers and in over 300 Magazines
Group stretching certified
Jason Frand
Jason Frand (male, 30)
How I Became a Fitness Coach for Actors and Performers Who Want to Build Muscle
Then, after my workout I love to use the foam roller and finish off with some light stretching.
Scott Shetler
Scott Shetler (male, 44)
I'm a Vegan Strength Coach. This is How Fitness Has Been Part of My Life for 28 Years
Wednesday: Gi BJJ class, followed by strength training. Strength work is usually push ups or kettlebell presses, pull-ups or pulldowns, rows, some direct arm work for the triceps and biceps and some shoulder work, usually some shoulder raises and Indian club swinging. I do some more torso work and later in the day I stretch and do qigong and Taiji practice.
Ryan Shen
Ryan Shen (male, 29)
How I Went from Weight Training to Calisthenics to Achieve Muscles Mass, Strength and Coordination
I will go hard on calisthenics/weight training day and during my yoga day, I treat it sort of like a rest day as I stretch out the muscles. Sleep also important for recovery hence I usually will get seven to eight hours of sleep every day. Taking Optimum Nutrition creatine is also my recovery plan.
Lucas Parker
Lucas Parker (male, 30)
I'm a 6x CrossFit Games Veteran. This is How I Plot My Comeback
I try to keep this as active as possible: Rather than a passive yoga stretch, I prefer controlled active rotations, dynamic movements, and isometric holds. This seems to give the best increase in force, and reduction of pain/irritation.
Adam Neth
Adam Neth (male, 26)
How My Training Has Changed and Improved since I Started at Age 12
As for recovery modalities, I will stretch usually 15-20 minutes about three to four times a week. Sometimes, if necessary, I will roll on a lacrosse ball, tennis ball, or Tune Up Alpha ball for a little myofascial release before getting into my stretching routine. This is a reminder that you do not want to static stretch before your workouts! Save the static stretching for post workout or before bed.
Daz Hallett
Daz Hallett (male, 49)
How I Won Mr. Universe, Got Surgery and Then Won Mr. Universe Again
A thing I see a lot of is people stretching cold muscles and going too heavy with their first sets. If you are starting out my best advice is to learn the basic and don’t even count the weight as that does not matter it’s about working the muscle.
Stu Yellin
Stu Yellin (male, 46)
How I Went from Competitive Bodybuilding to Being an Experienced Coach
I probably spent way more time warming up than most people in the gym. A little dynamic warm up, stretching areas that feel a little tight or off, warm up sets of increasing intensity before I actually push the envelop on any given training day, this was my usual approach to keep the machine in proper working order.
Nigel St Lewis
Nigel St Lewis (male, 39)
How I Don't Make Excuses and Compete on the Highest Level as a Natural Bodybuilder
Be smart, no ego, that said though I have never suffered any major injuries that’s put a stop to my training, I would strongly advise stretching before and after training. Advise I should take on board myself as I too neglect doing so, I would also advise having frequent physiotheraphy or sports massage, lifting puts an incredible amount of pressure on your joints you only have to see what’s become of Ronnie Coleman as an example.
Muhammad Zaid bin Mohd Omar
Muhammad Zaid bin Mohd Omar (male, 29)
How I Bulked 48% from 47 to 70 kg and Became Healthy, Fit and Strong
After the workout, I will take at least 10-15 minutes to stretch all my big muscles. If I don’t do this, the tightness and DOMS can be crazy the next few days.
Ben Palacios
Ben Palacios (male, 30)
How I Went From Hating Sports To Loving Calisthenics, Crossfit and Outdoor Training
Stretch, sleep, drink water, eat plants, repeat.
Eli Bernard
Eli Bernard (male, 25)
How I Combine Fitness and Bodybuilding with Nursing and Modeling
I have begun to use a foam roller, and stretch out the spinal erectors before I train anything helps a lot. Getting an active warm up in before lifting any major muscle group is important in my opinion and certainly helps me avoid re-aggravating the muscle and having pain again.
Helge Nilsen
Helge Nilsen (male, 20)
How I Went from Gamer to Aspiring Bodybuilder and Got Really Fit in Just 2 Years
In fact, I had some pains in both of my calves earlier and they became really, really bad. I could not squat, and walking was painful. I fixed this by doing a lot of stretching, anti-inflammatories and pumping my calves before squats — I just did normal calf raises.
Brian Dobson
Brian Dobson (male, 62)
How I Train Hard, Set Lifting Records and Keep My Abs at 62
If I was able to start over, I would have backed off when I was injured and done a lot more of stretching and therapy to keep joints healthy and probably got this knee fixed earlier.
Ingrid S. Clay
Ingrid S. Clay (female, 39)
I'm a Fitness Instructor, Personal Trainer, and Plant-Based Chef. This is How Fitness Has Become My Meditation
Post training my recovery is pretty gangster. I do ice baths, I get stretched by someone else twice a week, I stretch myself, I also do electric stem where I use the Power dot. It is an electrical stimulation App and equipment you can use for recovery, while training, for massage, injury, or even while flying long distances.
Magda Xantopol
Magda Xantopol (female, 44)
I'm a Vegan Coeliac. This Is How I Went from Financial Controller to Fitness and Health Professional
My balanced workout consists of cardiovascular training, strength, and stretching for an overall harmonious and healthy body and mind.
Zack Belknap
Zack Belknap (male, 27)
I'm a Vegan Bodybuilder. This is How I Build Muscle with Plant-Based Diet
I have only ever dealt with one injury and it was a shoulder impingement that lasted about seven months. I tried everything I could think of including visiting a physical therapist, doing daily PT exercises, getting weekly massages and chiropractic adjustments, stretching, foam rolling, cupping, and epsom salt rubs.
Daniel Austin
Daniel Austin (male, 36)
I'm a Vegan Competitive Powerlifter. This is How I Got Fit, Strong, and Powerful
The other ways I address low back strength and recovery on the other training days leading up to that heavy deadlift day are by doing deadlift variations with lighter weight and pronounced speed (deficit deadlifts are typically my go to for the increased hamstring stretch and activation), and lately I have been doing more high rep work with reverse hyperextension machine, as well as kettlebell swings.
Rishiraj Kapur
Rishiraj Kapur (male, 40)
How I Went from Being Overweight to Living the Bodybuilding Lifestyle and Becoming a Fit Dad
I do a lot of stretching. Movements include, spine foam rolls, hip flexor stretches in a lunge position, rotator cuff exercises done with a lightweight plate and resistance bands. Lower back stretches, etc.
Samantha Shorkey
Samantha Shorkey (female, 37)
I'm the Host of Jacked on a Beanstalk. This Is How I Became the First-ever Vegan WNBF Bikini Pro
I LOVE my yoga wheel for not only opening up my hips but also for giving my spine and chest a really good stretch when I wheel it along my back.
SuzAnne Llano
SuzAnne Llano (female, 49)
How I Started Competitive Bodybuilding at 40 and Fell in Love with the Discipline and Commitment
I’m usually in the gym for one hour. That’s 10 min warm up, 45 min of training and 10 min stretch for cool down. Leg day I can be there a little longer.
Taylor Patterson
Taylor Patterson (male, 34)
How a Back Injury Forced Me to Focus on Mobility and Flexibility in the Gym
Travel is a tough one, but you can always do pushups, air squats, lunges, etc. And you can ALWAYS stretch – so do that.
Stefano Manassero
Stefano Manassero (male, 56)
How I Won Competitions, Retired for 17 Years and Then Made a Winning Come Back at 50+
A stretching routine after training is very important to keep my body supple.
Eric Leto
Eric Leto (male, 33)
How I Became a Vegan WBFF Pro Fitness Model and European Vice Champion
As an experienced athlete, I know that warm-up and stretching are very important to avoid injuries, they are part of my everyday workout routine.
Lars Besand
Lars Besand (male, 43)
How I Trained to Become the Strongest Man in Denmark at 105 Kg
After my training I stretch long and good and then eat some reaalllll food… lies..
Amy Newton
Amy Newton (female, 28)
I'm Vegetarian and Living Proof That You Can Grow Muscle Without Eating Meat
Day to day, my recovery includes – daily foam rolling (Blackroll make my favourite rollers), stretching, tonnes of water and supplements. I take two rest days minimum per week too. Could sleep better, but there’s always something to work on. I do a bit of gua sha (scraping) on myself and aim to be good and go for a sports massage minimum once a month.
Carla Hampshire
Carla Hampshire (female, 58)
I'm 58, Pro Bodybuilder, Author, and Grandmother. This is How I Stay Fit
Though I am retired from competitive bodybuilding, the gym is still a huge part of my life. I really enjoy weight training. My programs take me 60 minutes to complete, usually followed by some form of cardio, stretching, and foam rolling.
Alex Carneiro
Alex Carneiro (male, 31)
How My Motivation Has Changed the Way I Train, Eat and Recover
Additionally with the incorporation of hot yoga, stretching, foam rolling, stretching and some CBD muscle creams; personal favorite is MyaDerm Extra Strength I tend to recover efficiently.
Kendahl Jordan
Kendahl Jordan (male, 22)
How I Got Used to Getting up Early to Workout First Thing in the Morning
Also, just taking scheduled time out of the week to fully stretch, get a massage, or do whatever you feel helps you the most is key to longevity.
Diana Chaloux – LaCerte
Diana Chaloux – LaCerte (female, 42)
How I Became Fitness World Champion and Featured in Oxygen, Muscle & Fitness Hers and Natural Muscle
I take G (Glutamine) from Magnum Nutraceuticals. I’m also a big fan of Epsom salt baths for recovery. I also take time to stretch and use foam rollers whenever I have a lot of soreness.
Giacomo Marchese
Giacomo Marchese (male, 25)
I Co-founded Vegan Proteins and Plant Built. This Is How I Train, Eat and Recover
After 72 hours, I begin testing the injured area by stretching it and by going through my usual movements in the gym at 50% intensity. I increase intensity from there with each workout following until I am hopefully back at 100% inside of 2 weeks.
Francesco Grezza
Francesco Grezza (male, 25)
How I Trained, Lost 45 Kg and Got Ready to Open My Own Gym
My recovery techniques are cardio, stretching and warming up before training.
Michael Habibi
Michael Habibi (male, 27)
How I Went from Skinny Fat to Vegan Personal Trainer and Fitness Coach
I stretch the muscles I trained immediately after, I also do some corrective exercises that I’ve learned over the years before I train legs.
Ishaan Verma
Ishaan Verma (male, 23)
How I Got a Job Training Clients at My Gym after Just 2 Years
The recovery techniques I use to recover is stretching (dynamic and static), myofascial release, massage, sleep and nutrition.
Luka Skubonja
Luka Skubonja (male, 22)
How I Trained to Become WFF Balkan Champion and IBFF European Champion in Bodybuilding
Luckily, I haven’t had any injuries so far! That’s because before every training I do a good warmup with stretching and lifting really light weight.
Gabe (male, 25)
How I Train Myself and My Clients as a Kinesiologist/Strength & Conditioning Coach
With the body weight exercises I like to keep it very simple; push ups, pulls ups, squats, dips, planks. I find that stretching after sessions helps as well, as does a proper warm up and cool down.
Inder Yadav
Inder Yadav (male, 20)
How I Do Bodyweight Exercises and Yoga to Become Super Fit
A proper warm up means getting your body ready for the advanced moves you going to do in your workouts. During the warmup, you can do a five-minute running and then you can stretch your neck, hands, legs, etc.
Deniz Yozkan
Deniz Yozkan (male, 18)
How I Choose Fitness over Martial Arts and Professional Fighting
After my training I stretch reaallllll good and then eat some reaalllll food.
Loued Capisinio
Loued Capisinio (male, 31)
How I Moved from the Philippines to Be a Personal Trainer at the Oxygen Gym in Kuwait
Also, the best way to avoid injuries is to do a warm up or a cardio before every training. 10 minutes to be exact and then some static stretching after each workout.
Mohamed Radi
Mohamed Radi (male, 25)
How I Trained Hard, Gained 34 Kg and Stopped Being Too Thin
I therefore recommend warming up before each session. Warming up helps your muscle stretch, so you can do your exercises right without fearing that you will hurt yourself.

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