Stretching Routines

We have talked with 225 athletes who mention stretching.


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 Two 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
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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