After training

After training is when it’s time to do static stretching. Simply stretch the muscles you’ve worked. Hold a stretch for as long as it takes for the muscle to start giving out and then increase the stretch. Repeat this a few times.

• Pec stretch is good to do after bench pressing.
• Hip flexor stretch is good after squats and deadlifts. If you feel your lower back is getting cranky from squats and deadlifts stretching the hip flexors can often help to relive said crankiness.
• Any type of glute stretch, such as pretzel is also a good idea after squats and deadlifts.
• Simply hanging from a bar (relaxed, don’t tense up!) help stretch your upper back, sometimes relieve your lower, and will make your shoulders more happy in the long term.
• Good morning and toe touch are tremendous for stretching the entire backside of the lower body but might feel rough if your lower back is tired from squats or deadlift. They can even be somewhat dangerous in that case if done wrong so they’re best used separately from training.
• If you need to stretch your hamstrings after training and good morning and toe touch are out of the question, simply throw your leg up on a table or counter in front of you and carefully lean towards the leg with the chest. Do not bend your back! It will do nothing for the stretch. This stretch can also be done seated on the floor, again be careful to not bend the back.