If you’re not already doing upper-body stretches after your arm, chest, or back workouts, we get it. When you wrap up a challenging strength training session, the last thing you probably want to do is move more. But you’ll get even more out of that routine if you set aside just a few minutes afterward to cool down and show your muscles some extra TLC.
Just like a warm-up sets you up for a great workout, a cooldown preps you for a solid recovery. Static stretching, which is when you sink into a stretch and hold it for a period of time, is especially helpful post-workout: It can help your body and brain slow back down, while also loosening up the muscles you just worked.
While static stretching after a workout won’t cure muscle soreness, it can help change your perception of pain, Dan Giordano, PT, DPT, CSCS, cofounder of Bespoke Treatments Physical Therapy in New York City and Seattle, tells SELF. Because stretching after exercise feels so damn good, it may cause a placebo-effect of sorts when it comes to soreness.
But the benefits of stretching are more long-term, Giordano adds. Stretching regularly can help you relieve tightness and improve your flexibility and mobility over time. This can allow you to move your muscles through a wider range of motion, which, ultimately, can really help you do more exercises with proper form. It also can let you move easier and more comfortably through daily activities.
Lots of us tend to focus on our lower bodies when we think about loosening up—who hasn’t dealt with tight hips or hamstrings?—but giving your upper half some love can be just as important. Here’s everything you need to know about adding in some upper-body stretches into your fitness routine.
Which muscles should you stretch after an upper-body workout?
It all depends on what muscles you targeted during your routine. For instance, if you did a lot of pushing or pressing moves—think: chest exercises like bench presses, or shoulder exercises like overhead presses—it’s important to stretch the big muscles in the front of your body, like your pectorals (chest muscles) and your deltoids (shoulders). Because your triceps (the muscles on the backs of your upper arms) assist in these pushing movements, you’d also want to do some arm stretches to loosen up those.
