I have promised to show you what my stretching routine looks like so here you have it. This is what I do after each of my workouts. It takes me usually about 10 to 15 minutes, but you can always make it even longer by repeating each stretch twice and you can also hold each stretch longer. It is recommended for beginners to hold each stretch for about 10 to 15 seconds. Try to do this stretching routine for a few weeks after each of your workouts and then increase the time of each stretch up to 20 to 25 seconds and repeat at least some of the stretches twice. The length of your stretching should increase over time, but you don’t have to do long stretching after each workout. You can incorporate the longer sessions just a few times a week.
Make sure that you do your stretching even a short one after each of your workouts. It is really important that you stretch your muscles regularly especially if you are doing these intensive workouts. Stretching is not good only for improving your flexibility, but also your posture, appearance and strength. Muscles that are flexible can contract better which will significantly improve your workout performance. All this will lead to achieving your goals much faster and more efficiently. Light stretching after your workout will also help with the muscle recovery process and post exercise muscle soreness.
Enjoy your stretching,