{"id":14967,"date":"2023-10-04T05:28:26","date_gmt":"2023-10-04T05:28:26","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=14967"},"modified":"2023-10-04T18:02:28","modified_gmt":"2023-10-04T18:02:28","slug":"how-to-stretch-3-full-body-stretching-routines-to-cool-down","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-stretch-3-full-body-stretching-routines-to-cool-down\/","title":{"rendered":"How to Stretch: 3 Full Body Stretching Routines To Cool Down"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3576997 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-713x241-1.jpg\" alt=\"This LEGO is ready to play some sports! Should he stretch before or after his exercise?\" width=\"713\" height=\"241\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-300x101-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-600x203-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Today, you\u2019re going to learn how to stretch.<\/b><\/p>\n<p>If your\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">warm-up<\/a>\u00a0is the appetizer, and your\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-determine-your-perfect-workout-plan\" target=\"_blank\" rel=\"noopener\">strength-based workout<\/a> is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee).<\/p>\n<p><strong>In this guide, we&#8217;ll cover it all (click to get to those sections):<\/strong><\/p>\n<ul>\n<li><a href=\"#stretching_routine_video_beginner\">Beginner Full Body Stretching Routine Video<\/a><\/li>\n<li><a href=\"#stretching_routine_video_advanced\">Advanced Full Body Stretching Routine Video<\/a><\/li>\n<li><a href=\"#stretching_yoga_video\">Beginner Full Body Yoga Routine Video<\/a><\/li>\n<li><a href=\"#stretching_foam_rolling\">Foam Rolling Routine Video<\/a><\/li>\n<li><a href=\"#stretch_before_or_after\">Should You Stretch Before or After Working Out?<\/a><\/li>\n<\/ul>\n<p><strong>Now, if you\u2019re stretching as part of a strength training routine, you might be interested in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">1-on-1 Online Coaching Program<\/a>.<\/strong><\/p>\n<p>We don&#8217;t just focus on weight loss, but helping people level up their entire lives. That includes nutrition, mobility, goal setting, and even overcoming fears and becoming an actual superhero.<\/p>\n<p><span style=\"font-weight: 400;\">Okay, let&#8217;s get bendy like Gumby!<\/span><\/p>\n<p><strong><span id=\"more-11533\"><\/span><\/strong><\/p>\n<h2><a name=\"stretching_routine_video_beginner\"><\/a>Beginner Full Body Stretching Routine Video<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Cool Down\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/PrWRkJD2P7I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>The Beginner Full Body Stretching Routine:<\/strong><\/h3>\n<ol>\n<li>Reach above and fully extend your body.<\/li>\n<li>Keep legs straight, bend forward and stretch for 10 seconds.<\/li>\n<li>Stretch towards the left for 10 seconds, and then the right for 10 seconds.<\/li>\n<li>With legs together bend forwards for 10 seconds.<\/li>\n<li>Squat down and hug your knees to your chest.<\/li>\n<li>Roll onto your back in the same position.<\/li>\n<li>Kneel and lean back with arms extended and rock forwards stretching the lower back (repeat 3-5 times).<\/li>\n<li>Sit with the bottoms of your feet together, lean forward and stretch (repeat 2 or 3 times).<\/li>\n<\/ol>\n<p>You can do this routine both AFTER your strength training routine, and also on your off days. Do your best to stick with this routine regularly to get maximum benefits like increased mobility and flexibility!<\/p>\n<h2><a name=\"stretching_routine_video_advanced\"><\/a>Advanced Stretching Routine<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Advanced Stretching and Cool Down Routine | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/XcFGLWapu1g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>This advanced stretching routine is a mix of yoga, stretching, tai-chi, pilates, and awesome.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p>Although I move quickly through the movements to keep the video short, don&#8217;t confuse my movements with bouncing. Stretch as far as you can, hold it for a few seconds without bouncing, and then repeat the process<\/p>\n<h2><a name=\"stretching_yoga_video\"><\/a>Is Yoga Good for a post-workout stretch?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3526852\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k-713x535-1.jpg\" alt=\"\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/9698069850_d3f7830808_k.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Yoga is awesome. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">It can help improve flexibility, strength, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-mindfulness\/\" target=\"_blank\" rel=\"noopener\">mindfulness<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, if you\u2019re looking for a stretching routine to cool down with after your training, yoga almost seems built for it. Oftentimes a yoga routine will end in corpse pose, the perfect posture after a hard training session. \u00a0<\/span><\/p>\n<p><strong>Here is a FULL yoga routine you can do anywhere. It&#8217;s a great routine to follow on your <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener\">non-training days<\/a>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Yoga Routine You Can Do At Home | Nerd Fitness Yoga\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/KzfMsjQ_4rc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Want more free videos and demos on yoga poses?<\/strong> You can click right here for \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener\">21 Yoga Poses for Beginners<\/a>.\u201d<\/span><\/p>\n<h2><a name=\"stretching_foam_rolling\"><\/a>Using a Foam Roller for post-workout stretches<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3526853\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b-713x533-1.jpg\" alt=\"\" width=\"713\" height=\"533\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b-713x533-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b-300x224-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b-768x574-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b-600x448-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6222774519_c08427ec6f_b.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><em><b>Do you own a foam roller? <\/b><\/em><\/p>\n<p><span style=\"font-weight: 400;\">With that and a little floor space, you\u2019ll have all you need for the perfect post-workout stretch. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s show you how to do the following: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thoracic Spine<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glutes (both sides)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quads (one at a time)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abductors<\/span><\/li>\n<\/ul>\n<p><strong>Here\u2019s a video demonstrating the moves, plus a T-Rex (this is Nerd Fitness after all):<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Use A Foam Roller | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ny94WcdxMUg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Want more tips on starting a foam roller practice? Click right here for our article \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-use-a-foam-roller-step-by-step-guide\/\" target=\"_blank\" rel=\"noopener\">How to Use A Foam Roller<\/a>.\u201d<\/span><\/p>\n<h2><a name=\"stretch_before_or_after\"><\/a>Should I stretch Before or After A Workout?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3526845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h-713x401-1.jpg\" alt=\"\" width=\"713\" height=\"401\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h-600x338-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/26898753494_a08a941998_h.jpg 1600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Let&#8217;s get the answer to this question right out of the way: &#8220;Should I Stretch <span style=\"text-decoration: underline;\">BEFORE<\/span> or <span style=\"text-decoration: underline;\">AFTER<\/span> My Workout?&#8221;<\/strong><\/p>\n<p><strong>The science is pretty clear on this one: &#8220;Strech <span style=\"text-decoration: underline;\">AFTER<\/span> a Workout&#8221;<\/strong><\/p>\n<p>Here&#8217;s why:<\/p>\n<ol>\n<li>This <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1071358\/\" target=\"_blank\" rel=\"noopener\">consolidation of studies<\/a>\u00a0didn&#8217;t find any benefits to stretching before a workout<strong>.<\/strong><\/li>\n<li>Static stretching <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18785063\" target=\"_blank\" rel=\"noopener\">will not result in the reduction<\/a> of the chance of injury.<\/li>\n<li>Static stretching can actually <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21659901\" target=\"_blank\" rel=\"noopener\">decrease your potential for strength gains<\/a> and performance.<\/li>\n<li>If you stretch\u00a0<em>after<\/em> your workout, your muscles will be warm and less likely to suffer an injury.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/li>\n<\/ol>\n<p>Instead, you should be doing a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">dynamic warm-up<\/a> before your workout (jump jacking, leg swings, arm circles).<\/p>\n<p><strong>Coach Staci covers such a warm-up in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17535144\" target=\"_blank\" rel=\"noopener\">As this study shows<\/a>, &#8220;a dynamic warm-up&#8221; can also help reduce soreness after a workout.<\/p>\n<p><strong>Okay, back to stretching.<\/strong><\/p>\n<p>Stretching AFTER a workout CAN be helpful, but perhaps not for the reason you&#8217;d expect!<\/p>\n<p>Stretching hasn&#8217;t been proven to\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21735398\" target=\"_blank\" rel=\"noopener\">reduce soreness<\/a>\u00a0or improve one&#8217;s recovery time, but stretching CAN help improve flexibility.<\/p>\n<p>This is super helpful if you have the flexibility and mobility of this robot:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3526869\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/giphy.gif\" alt=\"\" width=\"358\" height=\"242\" \/><\/p>\n<p>So stretching after a workout allows you to work on flexibility and mobility without needing to worry about losing your strength (if you had stretched before your workout)!<\/p>\n<p><strong>And with improved flexibility comes improved performance in almost all areas of life (yup, even<em> THAT<\/em>).<\/strong><\/p>\n<ul>\n<li>Also, as you get older, your flexibility and mobility start to go&#8230;making you FEEL older.<\/li>\n<li>If you can stay flexible, you&#8217;re more likely to stay happy and healthy for far longer.<\/li>\n<li>Staying flexible keeps you active, and staying active keeps you young.<\/li>\n<\/ul>\n<p><strong>If you are interested in improving your mobility, make sure you check out these two guides:<\/strong><\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-touch-your-toes-become-bendy-like-gumby\/\" target=\"_blank\" rel=\"noopener\">How to Touch Your Toes<\/a><\/strong>&#8211; which will walk you through 4 stretches to help you reach those little piggy wiggies.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-3-best-flexibility-exercises-the-ultimate-guide-for-improving-flexibility-in-30-days\/\" target=\"_blank\" rel=\"noopener\"><strong>Flexibility Practice for the Inflexible<\/strong><\/a> &#8211; which provides exercises and stretches to help even the most rigid of us to improve mobility.<\/li>\n<\/ol>\n<p><strong>One last point <\/strong>&#8211; even if you&#8217;re JUST going to do some stretching, it&#8217;s still a good idea to warm up first for about five minutes. Again, it could just be with some legs kicks and arm circles:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3674919\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/arm-circles.gif\" alt=\"Arm circles like so are a great way to get your heart rate up before doing HIIT.\" width=\"640\" height=\"360\" \/><\/p>\n<h2>pARTING WORDS ON STRETCHING EXERCISES<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3526851\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b-713x535-1.jpg\" alt=\"\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/6175290757_a22ac0ed10_b.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>What&#8217;s that? You want even more stretching recommendations?<\/strong><\/p>\n<p>Depending on how you&#8217;re feeling, where you&#8217;re sore, and so on &#8211; you can throw in some additional movements:<\/p>\n<h3><strong>#1) The Ballet Stretch<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"Ballet Stretch\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/HmZs1yeJKQA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#2) The Full Body Stretch:<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"Full Body Stretch\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/j13_FDcsXx4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#3) The Back Stretch:<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"Back Stretch\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/xuqRy11ah1g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>No matter what training you&#8217;re doing, whether it&#8217;s with <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener\">bodyweights<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener\">actual weights<\/a>, or <a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener\">running<\/a>, always make sure you take some time post-workout for some stretching exercises: you&#8217;ll be improving your flexibility which gets more important every day you get older!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3601574\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/the-tick.gif\" alt=\"The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.\" width=\"403\" height=\"316\" \/><\/p>\n<p>Before I dip out, if you want Nerd Fitness to help you along with your fitness journey, here are three ways we can help:<\/p>\n<p><b>#1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your experience level, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For example, let\u2019s say you have an old injury and couldn\u2019t perform one of our stretches. A Nerd Fitness Coach can work with you to create a customized routine for your exact situation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Personally, I\u2019ve been working with the same online coach since 2015 and it\u2019s changed my life. You can learn more by clicking on the box below:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong><b>#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Plus, you can take part in flexibility challenges alongside a group of nerds who are all trying to better themselves!<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Become part of the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Rebel Starter Kit<\/span><\/span><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out from home\u201d guides.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"11533\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"12\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"95.117.35.158\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-10-04 17:30:26\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><strong>Alright, your turn:<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>Do you have any favorite post-exercise stretches?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Any difficult areas you try and troubleshoot after your training?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>What do you do to help with post-workout recovery?<\/em><\/p>\n<p>Let us know in the comments!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: <\/strong>With all this talk on post-workout stretching, did\u00a0you remember to <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">warm up before your workout<\/a>? I got you!<\/p>\n<p><strong>###<\/strong><\/p>\n<p>All photo citations: <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/27435831561\/in\/album-72157668561469540\/\" target=\"_blank\" rel=\"noopener\">Decathlon<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/26898753494\/in\/album-72157668561469540\/\" target=\"_blank\" rel=\"noopener\">Amazing<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/bobsfever\/7260395382\/in\/photolist-c4zqAJ-gAt6ec-ekFuY2-e8niUX-e99ptF-iJbvPz-ec5R6i-bwXeyk-dRobZv-dZp76k-bCfUFZ-bqMmjo-bCuiBj-gUH6UX-bRfpWn-bKQmnk-8jVb1W-dT1MiM-pEwAoG-an1gKC-Z2y6fK-YCNnQ7-YYNRBw-BVuiH9-YCNXao-XWQ51Q-XWSGQN-XWQjej-BVuhRQ-Y1h1oZ-Z2w22t-YXq8gd-YXqaR3-YXnsVE-BVujRb-Y1hcnn-YYNLrw-XWPpRy-XWQn59-XWQhoL-Y1h4GH-YYPaas-BVu29C-Y1i5MX-Y1h7Lt-YCQWNC-XWTuSh-YXq8KE-Z2yn3r-BVwrK7\" target=\"_blank\" rel=\"noopener\">145<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/45332886404\" target=\"_blank\" rel=\"noopener\">Batman<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/62266120@N07\/9698069850\" target=\"_blank\" rel=\"noopener\">Nevada<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/rachelkramerbusseldotcom\/6222774519\" target=\"_blank\" rel=\"noopener\">Foam<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/67839529@N05\/6175290757\/in\/photolist-apFYNi-HP9hmq-c8MJvC-s5way5-7bM8wq-5uhWuP-qAXkeM-piwPaF-4afFDf-bWDvFR-8LzVKw-7vx4VF-p23CU4-cGmsDJ-cGmutU-8iXvXi-aRyPyF-qZWnmC-oj8zHg-6Qc9qf-gyHtG-8Ma3d2-bky6g1-bbU6R4-njpchY-fzGqnP-qB3zW8-c9Td5Y-nD7cxE-61YXTH-ax2JYW-UrQac5-5SMbwM-5mao8-RCiMFs-8iFFSh-4bWdnG-4NXhL-3JRVdi-gtaCVC-fsK56b-BsyhK-qHrrdW-pWtbYf-b7jtca-6fzic3-srP4H-5RUFDw-8LBifM-fsJwd1\" target=\"_blank\" rel=\"noopener\">Yoga<\/a>.<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">I adapted from my fitness friend <a title=\"mick rickett\" href=\"http:\/\/www.mikerickett.com\/\" target=\"_blank\" rel=\"noopener\">Mike Rickett<\/a><a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\"><a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-safety\/stretching-for-athletes\/\" target=\"_blank\" rel=\"noopener\">The Children&#8217;s Hospital of Colorado shares more<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\">How to Stretch: 3 Full Body Stretching Routines To Cool Down<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today, you\u2019re going to learn how to stretch. If your\u00a0warm-up\u00a0is the appetizer, and your\u00a0strength-based workout is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee). In this guide, we\u2019ll cover it all (click to get to those sections): Beginner Full Body Stretching Routine Video Advanced [\u2026]<br \/>\nThe post How to Stretch: 3 Full Body Stretching Routines To Cool Down first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14967"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14967"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14967\/revisions"}],"predecessor-version":[{"id":14991,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14967\/revisions\/14991"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2278"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}