Cool-down stretches after a workout
After a workout, spend 3–5 minutes bringing your breathing back to normal and stretching the muscles you used. Hold each stretch for 20–40 seconds, breathe slowly and go only to a mild pull, never pain. It will not prevent all soreness, but it helps you relax and keeps your flexibility up over time.
By the MuscleOG team · Updated October 28, 2026
The routine
| # | Stretch | Hold | How |
|---|---|---|---|
| 1 | Easy walk | 60 seconds | Walk around slowly while your breathing settles |
| 2 | Standing quad stretch | 30 seconds per leg | Hold a wall, pull one heel toward your glutes, knees together |
| 3 | Hamstring stretch | 30 seconds per leg | Sit with one leg straight, hinge forward from the hips with a long back |
| 4 | Doorway chest stretch | 30 seconds per side | Forearm on a door frame, step through gently until you feel the chest open |
| 5 | Cobra stretch | 30 seconds | Lie face down, hands by your chest, press up while your hips stay down |
| 6 | Child’s pose | 40 seconds | Knees wide, sit back on your heels, arms forward, breathe into your back |
If getting up and down from the floor is hard, use the seated versions: a figure-four stretch (one ankle over the other knee, lean forward a little), a seated forward fold and a seated side bend.
How to stretch well
- Mild pull, not pain. If it hurts, ease off.
- Breathe out and let the muscle relax a little further with each breath.
- No bouncing. Hold still.
- Both sides equally, even if one feels looser.
Does stretching prevent soreness?
Not much. Research has found that stretching after exercise has little effect on next-day muscle soreness. It is still worth doing: it helps you relax, and regular stretching improves flexibility over weeks and months.
When else to stretch
Stretching is best after training or as its own short session, for example in the evening. Before a workout, a dynamic warm-up works better than long holds.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.