Do I need to stretch at the end of a workout?

Yes, after a workout your muscles will remain in a slightly contracted state that can cause soreness or stiffness later. Stretching them helps to maintain a healthy range of movement around your major joints.

Ideally, aim to stretch each of the muscles you’ve worked. Take the muscle to a point of mild tension and hold each stretch for 20 to 30 seconds.

Post-workout stretches

Seated Hamstring – Bench or Chair & Floor-Based Muscles stretched: [??] Keeping your spine long, lean forwards from the hip to a point of mild tension at the back of your thigh. To progress the stretch, once the tension eases, gently lean further forwards to the next point of mild tension.
Standing Calf Muscles stretched: gastrocnemius and soleus Bend the front knee and ensure both feet are facing forwards, keeping the back leg straight. Shift your weight forwards, bending your elbows and ensuring there is a straight line from head to heel.
Lying Quadriceps – Front or on One Side Muscles stretched: [??] Aim to take hold of your foot or socks, and avoid holding on to your ankle. Ensure both knees are aligned and gently push your hips forward during the stretch.
Lying Hamstrings – Hand or Band Support Muscles stretched: [??] Holding on to the back of your thigh, ensure your back and glutes stay in contact with the floor. Aim to fully extend your leg without locking the knee.
Seated Inner Thighs Muscles stretched: adductors Using your forearms, gently press the inner thighs towards the floor until the point of mild tension. Keep your spine long and chest lifted.
Shoulders – Standing or Seated Muscles stretched: deltoids Ensure both shoulders are drawn back. Apply a little pressure against the lengthened arm until the point of mild tension.
Chest – Standing or Seated Muscles stretched: pectoralis major With hands place on the top of your glutes, squeeze your shoulder blades together to feel the stretch across your chest. Focus on keeping your spine neutral throughout the stretch.