This is the basic, yet comprehensive and as a heading says, essential stretching routine that should be employed at the end of any training session to prevent unnecessary muscle stiffness and soreness, or as a recovery to relieve tightness from previous workouts or simple being stiff after spending a day travelling, or even sitting behind your desk.
This routine should not take you more than 5 min max.
Make sure that you stretch both side equally and hold the stretch for minimum 15-20 seconds for the maintenance or 20-30 seconds if you'd like to get some extra flexibility.
| Calf stretches (yoga "down dog" position) |
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| Hip flexor stretch (push your hips forward) |
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| Spine, iliotibial (IT) band and, chest stretch |
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| Thigh stretch |
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| Hamstring stretch |
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| Chest stretchs |
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| Shoulder and triceps stretch |
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You can always add any other stretch you like or feel is necessary.
