Stretching Routines

We have talked with 225 athletes who mention stretching.


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.
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