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Increased soreness and fatigue -

The first consequence of skipping the post-workout stretch is that you will feel increased muscle soreness and fatigue in the hours and days after your session.

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Increased soreness and fatigue -

Indeed, stretching helps minimize soreness by improving circulation and reducing the buildup of lactic acid in the body.

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Increased soreness and fatigue -

Neglecting to do your post-workout stretch will mean you stay tense and sore for longer. This only serves to prolong your recovery time.

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Stress on the heart -

The next negative consequence of not stretching after you train is that you do not allow your heart to return to its normal rhythm in a healthy way.

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Stress on the heart -

Exercise is great for the body because it improves circulation. This, in turn, has a number of important health benefits.

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Stress on the heart -

However, allowing your heart to return to its normal rhythm is just as important, and a post-workout stretch is a great way to encourage this process.

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Higher stress levels -

Another reason not to avoid stretching after your session is that it can contribute to feelings of stress.

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Higher stress levels - This is because tension causes the muscles to clench, which can lead to chronic pain and negatively impact your mindset throughout the day.

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Knowing which muscles to stretch -

The muscles that you choose to stretch after your workout will depend on the exercises that you completed. However, there are certain muscles that you should stretch after every session.

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Hamstrings - First up are the hamstrings, the large group of muscles at the back of your thighs. Hamstrings are most likely to become tight from activities like running and cycling.

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Hamstrings -

It is important to stretch your hamstrings before your session as well as after, since they are prone to getting injured during activities that are heavy on the legs.

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Quadriceps -

Next up are the quadriceps. These are the muscles that you’ll find at the front of your thighs, directly opposite the hamstrings.

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Quadriceps -

Be sure to stretch your quads so as to avoid injury. It can be a nightmare to have injured quads, because we use them so often in everyday life.

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Hip flexors -

Next up we have the hip flexors, which, when they become tight, can cause lower back pain, pelvic problems, and leg issues.

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Hip flexors -

Spend a little extra time focusing on your hip flexors; they can be very difficult to loosen up once they become tight.

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Calves -

The calves are located at the back of your legs, opposite your shins. They are most likely to become tight after activities such as walking and running.

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Calves -

Bear in mind that tight calves can lead to pain in both the ankles and legs, and can even make walking uncomfortable. Avoid this by incorporating some simple calf stretches into your routine.

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Shoulders and chest -

The muscles in the shoulders and chest tend to be particularly prone to injury, since many people focus on them heavily during their workout sessions.

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Shoulders and chest -

Bear in mind that spending a little time on this area both before and after your workout will help decrease recovery time and the likelihood of injury.

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IT band -

Last but not least, it is a good idea to try and do some IT band stretches if you can. The IT band is a tendon that runs down the outside of your leg.

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IT band -

Although the IT band itself is a tendon and therefore cannot be stretched, it is possible to stretch the muscles around it to improve its motion and flexibility.

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Different types of stretch -

If you are wondering what kinds of stretches to include in your routine, it is worth noting that there are four main types.

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Dynamic stretching -

The first is dynamic stretching. Dynamic stretches that involve moving your muscles are best to do before your start your workout.

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Static stretching - For your post-workout stretch, it is best to focus on static stretches. These involve getting into a pose and holding it while the muscle stretches out.

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Static stretching -

To maximize the benefit of your static stretching, hold each pose for 15-30 seconds and focus on taking relaxing deep breaths.

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Foam rolling -

Another form of stretching is foam rolling. This is good if you have recently been injured, or if you have not exercised for a period of time.

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Foam rolling -

Foam rollers are also good to use after a particularly challenging workout. Pass the roller over the area you want to target, and pause in sore spots for extra release.

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Yoga and Pilates -

Last but not least, we have yoga and Pilates. These forms of stretching are great if you want to improve your balance and relax your mind.

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Yoga and Pilates -

If you would like to incorporate some yoga poses or Pilates exercises into your routine but you don’t know where to start, consider first attending a group class.

Sources: (Physiq Fitness) (Austin PT) (Cleveland Clinic)

See also: Simple exercise habits that help you live longer

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